The Universal Appeal of Murph: A CrossFit Tradition That Transcends Borders
Each year on Memorial Day, CrossFit gyms across the globe unite for an event that is equal parts physical challenge and emotional tribute: the Murph workout. This iconic hero WOD (Workout of the Day) honors the memory of Navy Lieutenant Michael P. Murphy, who made the ultimate sacrifice in service to his country. But Murph is more than just a workout; it’s a universal event that brings people together in a celebration of resilience, community, and remembrance.
What is Murph?
The Murph workout consists of the following:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
For an added challenge, many participants complete it wearing a 20-pound weighted vest or body armor, as Lt. Murphy often did during his training. Whether scaled, partitioned, or performed straight through, Murph is designed to push both the body and the mind.
Why We Do Murph
Murph isn’t just about fitness; it’s about honoring courage and sacrifice. Lt. Murphy’s valor, chronicled in the book and movie Lone Survivor, serves as a reminder of the strength and dedication of those who serve in the armed forces. By completing this workout, we carry on his legacy and express gratitude for those who protect our freedoms.
Beyond its tribute, Murph is a testament to personal resilience. It’s a chance to test your limits, set goals, and experience the deep satisfaction of overcoming adversity—qualities that resonate with CrossFit athletes everywhere.
The Universal Connection
What makes Murph unique is its global participation. On this day, athletes from all walks of life—from seasoned competitors to first-time CrossFitters—come together to take on the challenge. The shared effort creates a sense of unity that transcends gym walls, time zones, and fitness levels. It’s a reminder that, no matter where you are in the world, the CrossFit community is united by a common purpose.
How to Prepare for Murph
Whether it’s your first time or your tenth, preparing for Murph is key to a successful experience. Here are some tips:
- Start building endurance: Incorporate running, bodyweight exercises, and high-rep training into your routine.
- Focus on recovery: Proper hydration, nutrition, and mobility work will help your body handle the high volume of movements.
- Plan your strategy: Partitioning the reps (e.g., 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats) can make the workout more manageable.
- Scale wisely: Don’t hesitate to modify movements or reduce reps if needed. Murph is about effort, not ego.
Joining the Event at CrossFit JoyRide
At JoyRide, we’re proud to host Murph as part of our Memorial Day tradition. Whether you’re a veteran CrossFitter or new to the sport, we invite you to join us in this powerful tribute. Our event will include warm-ups, scaling options, and plenty of post-workout camaraderie to celebrate your effort.
This year, let’s come together to honor Lt. Murphy and all those who have given so much. Murph isn’t just a workout; it’s a chance to connect, reflect, and grow stronger—as individuals and as a community.
See You on Memorial Day
Mark your calendars and prepare to be inspired. Murph is more than a test of physical strength; it’s a celebration of what it means to persevere, to honor, and to belong. Let’s make this year’s Murph event unforgettable!
