Memorial Day “Murph”

 In CrossFit, Daily WODs, News & Events

Memorial Day is not just a day off work so you can barbeque and relax. It’s a day of remembrance, a day to remember people who have sacrificed their lives. This is one of the reasons CrossFit caught on to the tradition of doing Murph on Memorial Day. Yes, it promotes physical fitness, but it also reminds us of what Memorial Day is all about.

There are many ways to honor those who’ve sacrificed their lives for our country. Some put flowers on the graves of soldiers and other endure a punishing workout. We will be enduring a punishing workout.

About Lt. Michael P. Murphy


A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Every year on Memorial Day, CrossFitters and other Americans honor those who have fallen serving the United States Armed Forces. We will continue the tradition today at Four Barrel CrossFit East.

The Workout


Partition the pull-ups, push ups and squats as needed.

Start and finish with a mile run.

RX = 20# weight vest

Do not be disappointed if you can’t do the entire workout.  Anyone can do their own version of “Murph” to include scaling the run, reps or movements, completing it with a partner or team.  The idea is to challenge yourself and do a little better each year.

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