What Is Murph?


If you’re not familiar with the CrossFit classic hero WOD Murph here’s the workout:

1-mile run
100 pull-ups
200 push ups
300 squats
(partition pull-ups, push-ups, and squats as you see fit)
1-mile run

Competitive athletes may choose to wear a 20# weight vest or body armor for the workout.


The Murph hero WOD was originally posted on on August 18th, 2005 by Lauren Glassman. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th June 2005 by overwhelming Taliban forces, Murphy valiantly climbed into the open toward higher ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape before he was killed.This workout was one of Mike’s favorites, and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. His story was also displayed in the movie "Lone Survivor".


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