Honoring Heroes: CrossFit 1864's Annual Murph Tradition
Honoring Heroes: CrossFit 1864's Annual Murph Tradition
For Americans, Memorial Day is akin to Remembrance Day, which we observe on November 11th here in the UK. Whether you’re new to CrossFit or a seasoned pro, you’ve probably heard about Murph at some point.
At CrossFit 1864, we've been taking on the challenge of "Murph" every Memorial Day since 2014. This workout is more than just a test of physical endurance; it's a tribute to Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. "Murph" was his favorite workout, and it has become a powerful tradition within the CrossFit community to perform it annually to honor him and all fallen soldiers.
The Significance of Hero WODs
CrossFit has a strong tradition of honoring fallen soldiers, first responders, and other heroes through "Hero WODs".
These workouts are named after individuals who have lost their lives in service. Performing these WODs is a way for the CrossFit community to show respect, remember their sacrifice, and raise awareness about their stories. The intense nature of these workouts reflects the dedication and endurance of those who served, making them a meaningful tribute.
Murph: The Workout
"Murph" is a classic CrossFit workout known as a Hero WOD. Hero WODs are created by CrossFit to honor the men and women who have fallen in the line of duty. This one specifically honors Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. The workout consists of:
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
- *With a 20 lb Vest or Body Armor
This workout was Michael’s favorite, which he referred to as “Body Armor”, hence the inclusion of the 20 lb vest or body armor as part of the workout prescription. Every year, CrossFitters around the world pay special tribute to Lieutenant Murphy by joining together and enduring this workout.
Why Do We Do Murph?
Hero WODs are not uncommon in the CrossFit community. Besides the story of an amazing human being who gave his courage and ultimate sacrifice for his team, Hero WODs like "Murph" give us a chance to pay tribute to other heroes such as J.T., Michael, Randy, and Nate. CrossFit still creates new Hero workouts to this day.
“These men were fathers, husbands, and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery, and self-sacrifice, the CrossFit Hero workouts were created.” –Russel Berger, CrossFit
Lieutenant Michael Murphy's Story
On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite suffering grave gunshot wounds, Murphy risked his own life to save his teammates. He moved into the open, where he could gain a better position to transmit a call to get help for his men, exposing himself to enemy gunfire. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.
As a result of Murphy’s call, an MH-47 Chinook helicopter with eight additional SEALs and eight Army Night Stalkers aboard was sent in as part of the Quick Reaction Force to extract the four embattled SEALs. A rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.
By the end of a two-hour gunfight, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was able to evade the enemy for nearly a day and was rescued by U.S. Forces on July 2, 2005.
Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. His other personal awards include the Purple Heart, Combat Action Ribbon, Joint Service Commendation Medal, Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon, and National Defense Service Medal.
How Difficult Is Murph?
On paper, Murph might not look too bad, but it can take most people a while to finish. It can be chipped away at compared to a workout with heavy weights or complicated skill-required movements. There are two methods of finishing Murph: in order or partitioned. The most common strategy is to partition the reps into 20 rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 air squats). Performing Murph in the un-partitioned manner is more difficult, especially with the push-ups.
Murph can also be performed with or without a weight vest. The average completion time without a weight vest is around 49 minutes for men and 53 minutes for women. Adding a weight vest makes the workout significantly more challenging, as demonstrated by the 2016 CrossFit Games athletes.
Scaling Murph for All Fitness Levels
We understand that "Murph" can be an intimidating workout, but at CrossFit 1864, we believe in making fitness accessible for everyone.
Take a look at the image below, it provides a better idea on how to scale the workout based on skill and fitness levels ensures that everyone can participate and honor the tradition.
For every one we will emphasize Form and Safety: we will ensure everyone is using proper form and scaling appropriately to avoid injury and Encourage pacing to maintain steady effort throughout the workout.
By offering these scaled versions, everyone at CrossFit 1864 can participate in "Murph" and feel a sense of accomplishment while still honoring the tradition and the meaning behind the workout.
At CrossFit 1864, our annual "Murph" workout is a cherished tradition that embodies the spirit of our community. It’s a time to come together, honor those who have made the ultimate sacrifice, and challenge ourselves. Whether you're a seasoned athlete or new to CrossFit, we encourage you to join us in this meaningful tribute. Together, we can make "Murph" a memorable and inclusive event for everyone.
