Memorial Day Workout 2017: Murph

Memorial Day Workout 2017: Murph

The three day weekend at the end of May is not just for barbecues and time at the beach with family and friends. It’s a National holiday to recognize the men and women who have served and paid the ultimate price of sacrificing their lives for our country.

  • The “Murph” is a workout used by Navy SEAL, Medal of Honor recipient, Michael Murphy. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. The “Murph” was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s Workout of the Day.
  • Men’s fitness created a guide of 10 tactics to survive this workout; check that out here!


  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

**Optional 20-lb weight vest**

  • Note: this workout is supposed to be grueling. Performing this workouts as a team or broken up into 5 round may be ideal to successfully complete this workout
    • It is important to remember that elite crossfitters can complete this workout in 40 minutes or less. Your average fit person should aim to finish this workout under 1 hour!

To Learn more about Murphy, click the link below:


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