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  • Writer's pictureDavid Connolly

Memorial Day Murph: An Origin Story



CrossFit Director of Education Dave Castro talks about the origin of Memorial Day Murph. CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.


The original description of Murph read:


“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 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.”



For time:


Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile


Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb vest or body armor, wear it.


Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.


“That the affiliates and the community came together on their own — independently together as all these micro gyms across the world to do this the same weekend is an expression of the power of this community globally to an awe-inspiring degree,” Castro said. “I mean, it's pretty impressive. This was not an organized thing. This was not our organized effort to make Murph a thing on Memorial Day weekend. This was something that the community said, ‘Hey, we are going to do (this) on our own as independent gyms,’ and it's now this massive collective.


Today’s Workout of the Day is a Hero Workout of your choice. Find a CrossFit gym near you (http://map.crossfit.com/)


CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.


Learn more about CrossFit: https://www.crossfit.com/what-is-cros...


Find a CrossFit affiliate near you: https://map.crossfit.com/


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