Our Why - Memorial Day Murph

Why We Do Murph

You don’t do Murph to feel comfortable. You do it to feel connected; to your community, to your limits, and to something bigger than yourself.

This year will be my 12th Murph. A dozen separate experiences. I’ve done it unweighted, with a vest, with a ruck sack, straight into Chad, and once after an overnight of Hero WODs. Each version came with its own challenges. The last couple of years, we’ve overcomplicated it. This year, we’re getting back to the roots: honor and community.

CrossFit and its methodology was born out of necessity — forged in the fire of military need. From the wars in Iraq and Afghanistan, the early CrossFit community grew in the barracks, the garages, and those early affiliates. It was about survival, readiness, and pushing through when your life and others’ lives depended on being physically prepared.

Michael Murphy knew that fight. He died on a ridge in Afghanistan in 2005, under fire, exposing himself to enemy bullets so he could radio for support and try to save his team. He was awarded the Medal of Honor posthumously. His sacrifice, like so many others, is why Memorial Day exists.

And yet, only 1% of the American population has ever worn the uniform. Most won’t serve. But on Memorial Day, we all have an opportunity:
To connect.
To reconnect.
To remember.
And to honor those who never came home.

That’s what Murph is about.

Yes, it’s hard. It’s supposed to be. That’s the point. But it's not just a workout. It's a moment to reflect on service, on sacrifice, and on why we’re free to gather with friends, eat barbecue, hug our kids, and live life fully.

Because they gave everything, so that others may live.

What is Murph?

Murph is a Hero WOD named after Navy SEAL Lt. Michael Murphy. It's designed to push the body and the mind and to give a small window into what discomfort, grit, and resilience really mean.

The Workout

1-mile run100 pull-ups
200 push-ups
300 air squats
1-mile run
(Weighted vest optional — but always humbling)

Whether you scale or RX, solo or with a team, vest or bodyweight, it doesn’t matter. What matters is that you show up. With intention. With respect. With heart.

This year, we’re stripping it back down — no gimmicks, no overload. Just us, our community, and the purpose behind it.

We do Murph to remember.
We do Murph to honor.
We do Murph on Memorial Day because they can’t.