Memorial Day “Murph” …

The Murph is a CrossFit workout made famous by Lt. Michael Patrick Murphy, a Navy SEAL who was killed in June 2005 in Afghanistan after knowingly exposing himself to enemy fire during an attempt to gain a clear signal to communicate with headquarters after his unit came under fire. Despite his wounds, Murphy returned to his unit’s location after making contact with headquarters and continued to fight until he died. He was awarded the Medal of Honor, the United States military’s highest decoration, for his actions.

Often lacking exercise equipment while in Afghanistan, Murphy developed what he called a “body armor” workout that featured a 1-mile run, 300 air squats, 200 pushups, 100 pull-ups and another 1-mile run – all while wearing a 20-pound weighted vest.

“This was something he would do while he was deployed and had no gym equipment around so he could keep in shape,” Grauel said.

The workout is performed at many CrossFit boxes around the world, especially on Memorial Day, oftentimes as a fundraiser for military-related charities.

As always, this workout is scalable based on fitness levels. Everyone is encouraged to join in the fun tomorrow morning!

The O-Board Says…

Run a Mile
100 Pullup
200 Pushup
300 Squat
Run a Mile

Post by Annie.