Who Was Murph and Why Should We Do Murph?
- Shannon McDowell
- May 10
- 3 min read
Every Memorial Day, CrossFit gyms around the world unite for one of the most challenging—and meaningful—workouts in our community: Murph. For many, it’s more than just another WOD (workout of the day); it’s a tribute, a test, and a reminder of the sacrifices made by those who serve.
Who Was “Murph”?
Murph is named after Lieutenant Michael P. Murphy, a U.S. Navy SEAL who was killed in action on June 28, 2005, during Operation Red Wings in Afghanistan. Lt. Murphy displayed extraordinary courage when he knowingly exposed himself to enemy fire in order to call for help for his team, ultimately sacrificing his life to save his brothers.
For his heroism, Lt. Murphy was posthumously awarded the Medal of Honor, the highest military decoration awarded by the United States government.
This workout was one of his favorites, and it was originally called “Body Armor.” It was renamed “Murph” in his honor.
What Is the Murph Workout?
"Murph" consists of:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
The RX version is performed straight through and wearing a 20 lb vest or body armor, if possible.
It’s grueling. It’s long. It’s humbling. And it’s supposed to be.
Why Do We Do Murph?
We do Murph for a few powerful reasons:
1. To Honor the Fallen
Murph isn’t just about fitness. It’s about remembrance. When you push through the fatigue, the burn, and the sweat, you're reminded of the selfless sacrifice made by Lt. Murphy and countless others.
2. To Test Our Mental Grit
It’s not just a physical challenge—Murph tests your mental toughness. It reminds us of the strength we all have within, and how far we can push ourselves when our "why" is bigger than us.
3. To Unite Our Community
There’s something incredibly powerful about grinding through Murph next to others. Whether it’s your first or your tenth time, doing Murph builds camaraderie, respect, and a shared sense of purpose.
4. To Support a Cause
Many CrossFit gyms use the Murph Challenge to raise funds for veterans and military charities. Signing up through The Murph Challenge helps support the LT. Michael P. Murphy Memorial Scholarship Foundation, which provides scholarships and honors his legacy.
How to Scale Murph
Murph is meant to challenge you—but that doesn’t mean it’s only for elite athletes. Whether you're a beginner, returning from injury, or just not ready to tackle the full version, scaling Murph is not only allowed—it's smart. Here are some ways to scale:
✅ Half Murph
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
Great option for newer athletes or those building endurance.
✅ Partition the Reps
Instead of doing all pull-ups, then push-ups, then squats, break them up into rounds:
20 rounds of: 5 pull-ups, 10 push-ups, 15 squats. This keeps you moving and helps avoid burnout in any one movement.
✅ Use Assistance
Pull-ups: Use bands, do ring rows, or TRX rows.
Push-ups: Perform them on knees or elevate your hands on a box.
Squats: Use a target (like a box) if depth is limited or mobility is an issue.
✅ Drop the Weight Vest
The vest is meant to replicate body armor, but it’s optional. Many athletes perform Murph without it—and still get a great workout.
✅ Team Murph
Partner up or break the workout into teams of 2-4. Divide the reps and run together or relay the runs.
Final Thoughts
Murph isn’t just a workout. It’s a moment to pause, reflect, and push ourselves for a greater purpose. As you lace up your shoes, chalk your hands, and take that first step, remember why you’re doing it—and who you’re doing it for.
This Memorial Day, we don’t just sweat. We remember. We honor. We do Murph.
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