Test your strength and endurance with this brutal workout that pays tribute to an American hero.

For Time

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*all with a Weight Vest (20/14 lb)

How do you perform the "Murph" workout?

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

You can do this a number of ways. I prefer to do 20 rounds of the following in between the mile runs:

5 Pull-Ups
10 Push-Ups
15 Squats

if you are pregnant, I recommend scaling back, obviously no weight vest (you already have your baby weight vest) and you can modify the pull-ups with TRX pull ups or doing banded lay pull down. Modify the push-ups by doing at an incline or on the wall and be sure to check for coning!

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.

Enjoy the challenge of the workout, and remember that Memorial Day is more than a day for drinking and BBQ’s. Enjoy the day and honor those souls who left this world too soon and the families they left behind.❤️

The Murph