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Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, "Murph." It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. "Murph" is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it."Murph" is named after Navy Lieutenant Michael Murphy of Patchogue, N.Y., who was killed in action in Afghanistan June 28th, 2005. 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
As always, we will have multiple modified options to suit all levels.
We will have 2 heats to complete Murph: 7:30 and 9 am. Members - reserve your spot in advance on Zen Planner or SugarWOD, starting May 20th! Both heats are also open to guests, so please share with family and friends!
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Event Venue & Nearby Stays
40 Mead St, Unit C, Seekonk, MA, United States, Massachusetts 02771
