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The Murph 2023 #CryptidFit

Honoring Heroes: The Murph Workout

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In the world of CrossFit, there are workouts, and then there are workouts with a deeper meaning. One such workout is “Murph.” Originally named “Body Armor” by Navy Lieutenant Michael Murphy, this challenging routine has become a symbol of honor, sacrifice, and resilience within the CrossFit community.

Murph is not just another workout; it’s a tribute to a true American hero. Lieutenant Murphy, a Navy SEAL from Patchogue, N.Y., made the ultimate sacrifice in Afghanistan on June 28, 2005. To honor his memory and his dedication to serving his country, the CrossFit community renamed his favorite workout “Murph.”

The Murph workout consists of a one-mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, topped off with another one-mile run. It’s a grueling test of endurance and mental fortitude. But what makes Murph truly special is the way it brings people together to honor Lieutenant Murphy and all those who have made sacrifices for their country.

Every year on Memorial Day, hundreds of CrossFit affiliates across the globe come together to perform Murph as a tribute. It’s not just about completing the workout; it’s about remembering and honoring the brave men and women who have served and sacrificed for their country.

For those looking to take on the challenge of Murph, there are different versions of the workout to accommodate varying fitness levels:


  • For time:
    • 1-mile run
    • 100 pull-ups
    • 200 push-ups
    • 300 air squats
    • 1-mile run
  • Partition the pull-ups, push-ups, and squats as needed.
  • If you’ve got a 14/20-lb vest or body armor, wear it.


  • For time:
    • 1-mile run
    • 50 pull-ups
    • 100 push-ups
    • 150 air squats
    • 1-mile run
  • Partition reps as desired.
  • Start the second run no later than 25:00.


  • For time:
    • 800-meter run
    • Then, 10 rounds of:
      • 5 ring rows
      • 10 push-ups (from knees or with hands elevated on a box)
      • 15 air squats
    • Then, 800-meter run
  • Start the second run no later than 20:00.

Whether you’re a seasoned CrossFit athlete or just starting your fitness journey, Murph is a workout that anyone can participate in and everyone can appreciate. It’s a chance to push yourself physically, but more importantly, it’s an opportunity to honor the courage and sacrifice of those who have served their country.

So this Memorial Day, as you lace up your shoes and prepare to tackle Murph with us at Cryptid CrossFit in Kalamazoo, MI, and take a moment to reflect on the meaning behind the workout. Remember Lieutenant Michael Murphy and all the heroes who have given everything for their country. And let their legacy inspire you to push harder, go further, and never forget the true meaning of sacrifice.