RICHMOND, Va. — The “Murph” Workout is one of the CrossFit “hero” WODs, or workouts of the day. Hero WOD are performed in honor of those who served in the military and made the ultimate sacrifice.
The “Murph” honors the sacrifice of Lt. Michael Murphy who died serving in Afghanistan on June 28, 2005, during Operation: Red Wings. Murphy and three other Navy SEALs were conducting a long-range reconnaissance mission. Their mission was compromised after being spotted by local nationals who reported their presence to the Taliban. During the intense 45-minute firefight and being mortally wounded, Murphy, intent on making contact with his headquarters, but realizing that it would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life, moved to the open, where he could gain a better position to transmit a message for help.
Moving away from the protective mountain rocks, Murphy knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Murphy returned to his cover position with his men and continued the battle and continued fighting for another 75 minutes. At the conclusion of the battle, three out of the four SEALs on the ground were killed during combat operations.
By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Hospital Corpsman 2nd Class Marcus Luttrell and the recovery of the remains of the three who were killed in the battle.
The “Murph” began when a former pararescueman decided to honor Murphy and all our fallen heroes by completing the “Murph” workout every year with his local gym, until it grew to include participants across the whole world.
The “Murph” workout is done for time and consists of:
- A one-mile run
- 100 pull-ups
- 200 push-us
- 300 squats
- Another one-mile run
The “Murph” workout competition standard is performed while wearing a 20 pound weighted vest or body armor. It’s a test of fitness on Memorial Day that anyone can sign up for, no matter your level of fitness.
On Memorial Day, honor the sacrifice of our fallen heroes with a workout that gets your heart pumping and makes you feel alive. As members of the Virginia National Guard, you can personalize the rounds of the “Murph” by honoring some of Virginia’s fallen heroes with this modification:
- One-mile run for Sgt. Nicholas C. Mason, 237th Engineer Company, KIA Dec. 21, 2004, in Mosul, Iraq
- Rounds (5 pull-ups, 10 push-ups, 15 squats) 1-2 for Staff Sgt. Craig W. Cherry, 3rd Battalion, 116th Infantry Regiment, KIA Aug. 7, 2004, in Ghazikel, Afghanistan
- Rounds 3-4 for Sgt. Bobby E. Beasley, 3rd Battalion, 116th Infantry Regiment, KIA Aug. 7, 2004, in Ghazikel, Afghanistan
- Rounds 5-6 for Col. Paul M. Kelly, 29th Infantry Division, KIA Jan. 20, 2007, in Baghdad, Iraq
- Rounds 7-8 for Sgt. 1st Class Darryl D. Booker, 29th Infantry Division, KIA Jan. 20, 2007, in Baghdad, Iraq
- Rounds 9-10 for Sgt. David E. Lambert, 237th Engineer Company, KIA Oct. 26, 2007, in Baghdad, Iraq
- Rounds 11-12 for Sgt. Derek R. Banks, 237th Engineer Company, KIA Nov. 14, 2007, in Baghdad, Iraq
- Rounds 13-14 Staff Sgt. Jeremiah E. McNeal, 237th Engineer Company, KIA April 6, 2008, in Baghdad, Iraq
- Rounds 15-16 for Sgt. Jesse A. Ault, 429th Brigade Support Battalion, KIA April 9, 2008, in Baghdad, Iraq
- Rounds 17-18 for Petty Officer 2nd Class Danny Dietz, Alfa Platoon, SEAL Delivery vehicle Team 1, KIA June 28, 2005, in Asadabad, Afghanistan
- Rounds 19-20 for Petty Officer 2nd Class Matthew Axelson, Alfa Platoon, SEAL Delivery vehicle Team 1, KIA June 28, 2005, in Asadabad, Afghanistan
- One-mile run for Sgt. David A. Ruhren, 237th Engineer Company, KIA Dec. 21, 2004, in Mosul, IraqThe Murph has become an international event, and a way for Americans to remember fallen heroes. It requires little equipment, but it is a very serious challenge so make sure you’re proficient in the movements before taking it on, unless you decide to modify the exercises to best suit your physical needs.
Learn more about Virginia’s fallen heroes at https://vnga.us/honor.