What Is MURPH?
What is the MURPH workout?
The Murph workout is one of the CrossFit “hero” WODs, or workout of the day. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice.
“Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.
The Murph workout is done for time and consists of:
A one-mile run
100 pull-ups
200 push-ups
300 squats
Another one-mile run
The Murph workout is performed while wearing a 20lbs (~9kg) weighted vest or body armor (1). These are standard for this WOD in competition, but most CrossFit boxes allow people to work up to the weighted vest in training.
A little more about LT Michael Murphy
Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings.
On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.
The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.
Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the the 4 men.
Luttrell escaped, barely alive. Locals discovered his body and took it to a village where he was cared for over three days before being rescued by the SEALs.
How did the MURPH challenge begin?
Dr. Joshua Appel, the chief of emergency medicine for the Southern Arizona Veterans Administration Health Care System served as an Air Force pararescueman in 2005.
He was the team leader that helped rescue Marcus Luttrell and recover Michael Murphy and Danny Dietz. He kept the body armor he wore when he recovered Murphy’s body.
Two years later he decided to gather everyone at his CrossFit gym to do the “Murph” on Memorial Day to recognize Michael Murphy and those who have lost their lives in active service.
They continued to do the workout every year until 2010, when Dr. Appel contacted Michael’s father, Dan Murphy and asked if he could start a national fundraiser.
He then built a website and asked members to join in doing the Murph Challenge for a small fee. All the proceeds from the donations would go to the Lt. Michael P. Murphy Memorial Scholarship Foundation.
Each year, the challenge has grown. In 2011, 7,800 people signed up and donated. The next year — with the help of Mike Sauers who founded the apparel brand Forged — the number was over 10,000 people.
When and Where does the MURPH challenge happen?
The Murph Challenge happens every year on Memorial Day. This year it falls on May 29th and we will be hosting 2 heats at CrossFit Zachary. The heats will begin at 7:30am and 9:00am. Come early to warm-up.
Who can do MURPH?
Anyone can do it! If you’re a member with us at CrossFit Zachary you’ve been putting in the hard work and you’re ready. If you’re a guest and/or new to CrossFit, you can still join us. If you need to split the reps with a friend or family member you can do that too!
The Bottom Line
The Murph Challenge has become an international event in the CrossFit community, and a way for Americans to remember fallen soldiers.
It’s a test of fitness on Memorial Day that anyone can sign up for, no matter your level of fitness.
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. Monday May 29th onMemorial Day, honor the sacrifice of our soldiers with a workout that gets your heart pumping and makes you feel alive.
*Parts of this post Courtesy of Healthline.com