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Monday 05/27/24 "MURPH" 5:30 pm ONLY!


Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.


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. INTERMEDIATE 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.

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