What Is Murph? The Story Behind CrossFit’s Memorial Day Tradition
Every Memorial Day, CrossFit gyms across the country gather for one workout.
It is long.
It is challenging.
It is emotional.
That workout is Murph.
But Murph is more than just a brutal chipper. It is a tribute. A story. A reminder of sacrifice.
If you have ever wondered why CrossFit athletes perform this workout every Memorial Day, here is the history behind it.
Who Was Murph?
Murph is named after Lieutenant Michael P. Murphy, a U.S. Navy SEAL who was killed in Afghanistan on June 28, 2005, during Operation Red Wings.
Lt. Murphy and his team were conducting a reconnaissance mission when they were ambushed by Taliban forces. Despite being severely wounded, Murphy knowingly exposed himself to enemy fire in order to get a clear signal to call for help for his team.
He was posthumously awarded the Medal of Honor for his actions.
Before his deployment, Murphy had a favorite workout that he called “Body Armor,” because he performed it while wearing a weighted vest.
After his death, the CrossFit community renamed the workout “Murph” in his honor.
What Is the Murph Workout?
The traditional Murph workout is:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
All performed for time.
Traditionally, it is done wearing a 20-pound vest for men or 14-pound vest for women, though the vest is optional.
The middle portion can be completed straight through or partitioned into smaller rounds, such as:
20 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
It is simple. It requires no fancy equipment. But it demands grit.
Why Do CrossFit Gyms Do Murph on Memorial Day?
Memorial Day is about honoring those who gave their lives in service to our country.
Murph is not programmed as a test of fitness alone. It is a physical reminder of sacrifice.
When your arms are burning.
When your legs are tired.
When you want to stop.
You remember that someone gave far more than physical discomfort.
That perspective shifts the workout.
It becomes less about your time on the clock and more about honoring someone who cannot do it anymore.
Is Murph Only for Elite Athletes?
Not at all.
One of the most powerful aspects of Murph is that it can be scaled for anyone.
You can:
- Reduce the volume
- Substitute ring rows for pull-ups
- Perform push-ups to a box
- Cut the runs shorter
- Skip the vest
The goal is participation and remembrance, not perfection.
At Aftermath Strength & Conditioning in Somonauk, we ensure that every athlete has an appropriate version of Murph. Whether it is your first workout ever or your tenth Memorial Day Murph, there is a way to honor the tradition safely.
Why Murph Brings Communities Together
Murph is rarely done alone.
Gyms often host:
- Group heats
- Barbecues
- Fundraisers
- Community gatherings
Families show up. Kids run around. Friends cheer each other on.
It becomes more than a workout. It becomes an event.
In small towns especially, that sense of unity is powerful. People who may never serve in the military still get an opportunity to pause, reflect, and honor those who did.
The Deeper Meaning of Murph
Murph represents something bigger than fitness.
It represents:
- Service
- Sacrifice
- Courage
- Commitment
In CrossFit, we often talk about doing hard things voluntarily. Murph embodies that mindset.
You choose to take on a challenge.
You choose to keep moving when it gets uncomfortable.
You choose to honor someone through effort.
That is why it has endured for years as a Memorial Day tradition.
Should You Try Murph?
If you have never done Murph before, Memorial Day is a meaningful time to experience it.
You do not need to be an advanced athlete.
You do not need to wear a vest.
You do not need to finish in a certain time.
You simply need to show up with the right mindset.
Murph is not about ego.
It is about remembrance.
More Than a Workout
Every Memorial Day, thousands of CrossFit gyms around the country perform Murph in honor of Lt. Michael Murphy and all fallen service members.
It is sweaty. It is uncomfortable. It is humbling.
And that is the point.
Murph reminds us that fitness is a gift. The ability to move is a privilege. And the freedom to gather and train is something others paid dearly for.
That is why we do it.
Not for a leaderboard.
But for something far greater.
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