
Every Memorial Day, men and women across the country do the workout known as “Murph” to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005.
Murph was one of Michael’s favorite workouts—he called it “Body Armor”—and it was popularized by the CrossFit community as part of their Hero WOD (Workout of the Day) series to pay tribute to fallen service members.
The standard Murph looks like this:
For time:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
(with a 20 lb vest or body armor)
We did our own version of Murph at the FVT Studio this morning—a Kettlebell Murph—and it was tough and awesome. The group really connected with the workout and it was a great way to remember and reflect.
Here’s what we did:
Kettlebell Murph – For Time:
- 1 mile run
- 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
- 200 push-ups
- 300 bodyweight squats
- 1 mile run
Beginner / Scaled Option:
- 1/2 mile run
- 50 kettlebell swings or snatches
- 100 push-ups (modify to knees or elevate hands)
- 150 squats
- 1/2 mile run
Do Murph today in remembrance of those who gave their lives in service.
Wishing you a thoughtful Memorial Day.
– Forest Vance
KettlebellBasics.net
PS – Want to get stronger, more mobile and conditioned in a smart, sustainable way?
If you liked the Kettlebell Murph—or you’re looking for a way to get lean, strong and athletic with just a few kettlebells and your bodyweight—check out my Kettlebell / Bodyweight Hybrid Strength Training program.
It’s for people who care about both performance and appearance—without wrecking their joints or needing a full gym setup.
➡️ [20-minute KB / BW “Hybrid Strength” Workouts – Flash Sale This Weekend]