It is almost that time of year again – Memorial Day. And those of you who have been involved with Crossfit know that this means Murph. For those that don’t, here is what the hullabaloo is all about.

In Crossfit there are certain “Hero” workouts dedicated to individuals either in the armed services, LEO, fire, or first responder communities who have lost their lives in the line of duty. There are hundreds of these workouts, and they are notoriously difficult. Why? Well, to remember and honor these individuals. Since this is Crossfit, what better way to honor them by putting ourselves through a miserable workout that really only scratches the surface of what these people endured and ultimately sacrificed for us?

Probably the most famous Hero workout is Murph, and it is generally performed on Memorial Day each year:

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

  • Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
  • In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

We will be continuing this tradition after missing it last year due to quarantine. More information will be provided at the gym and in emails leading up to the event, but the general idea is this. We will run several heats of the workout, trying to keep the heats to around 10 people or so (depends on the total number of people participating). Heats will be staggered so that we can maintain spacing, especially on the pull up rig. Assuming we have good weather, the garage doors will be up and we will utilize as much of the floor space and parking lot as we can, again, to ensure enough spacing for everyone. 

Since the workout is difficult, there will be several scaling options available for everyone including the option to do it with a partner or in a team. 

Afterwards, we will have an outdoor get together and cookout to celebrate the completion of the workout. This will be a great time to enjoy each other’s company, let the morning people meet the evening people, and hopefully enjoy some nice weather. Family and friends are welcome to join, all that we ask is that you bring a dish to pass. We’ll plan on firing up a grill or two and the gym will provide some protein for everyone (likely bbq chicken), but if you would like a specific grilled item or have dietary restrictions, you are more than welcome to bring food yourself.

A sign up will be at the gym to get an idea of who will be participating in the workout, whether you will be doing it as an individual or group, and who will all be joining for the cookout afterwards along with a dish sign up. This will be our first gym event since December 14, 2019 so hopefully everyone will be able to join in the fun!

Categories: WOD