Each year on Memorial Day, we honor the memory of those who have lost their lives in service to the US military.
People observe this day in many ways, but one of them is a workout called the “Murph.” The Murph workout gained popularity through the CrossFit community, who often design workouts to honor those who have died serving our country. These are called Hero Workouts.
A Navy Lieutenant named Michael Murphy is the man behind the “Murph.” He was killed in Afghanistan on June 28, 2005. The workout that we now do was actually his routine, and he referred to it as “Body Armor.” This is why many people perform it while wearing a 20 lb vest or body armor.
If you’ve watched the movie Lone Survivor or read the book by the same name, then you are familiar with Michael Murphy.
The workout is now performed throughout the US to help raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to honor those who served and sacrificed.
The typical Murph workout is:
For time:
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 mile
*Traditionally performed with a 20 lb vest or body armor
The pull-ups, push-ups, and squats can be broken into smaller sets if preferred. Many people perform:
20 rounds of:
5 pull-ups
10 push-ups
15 squats
If you prefer kettlebells, we’ve also put together a kettlebell version.
Murph means a lot to many people, and our intention isn’t to change or replace the original workout. The goal is simply to make the challenge accessible and meaningful for more people in our community using the tools we train with every day.
For time:
Run 1 mile
100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
200 Push-Ups
300 Air Squats
Run 1 mile
If you want an easier version:
Run 1/2 mile
50 kettlebell swings or snatches
100 push-ups (modify if needed)
150 squats
Run 1/2 mile
The key is intent—and ours is to remember, reflect, and push ourselves in honor of those who sacrificed so much.
Enjoy a meaningful Memorial Day.
Forest Vance
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