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    • Murph day!

    Murph Hero Workout

    Honoring the legacy of Lt. Michael Murphy

    For time:

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

    • Partition the pull-ups, push-ups, and squats as needed.
    • If you’ve got a 14/20-lb vest or body armor, wear it.

    For time:

    1-mile run
    50 pull-ups
    100 push-ups
    150 air squats
    1-mile run

    • Partition reps as desired.
    • Start the second run no later than 25:00.

    For time:

    800-meter run

    Then, 10 rounds of:
    5 ring rows
    10 push-ups (from knees or with hands elevated on a box)
    15 air squats

    Then, 800-meter run

    • Start the second run no later than 20:00.

    What Is Murph?

    Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S.

    Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

    Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes.

    Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt

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