The Murph 2023

Honoring our fallen heroes on Memorial Day
By Hanna Galvis
May 2, 2023
The Murph 2023

One of the most well-known workouts in CrossFit is the "Murph," named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. In this blog post, we'll explore what the CrossFit Murph is and what it entails.

The CrossFit Murph workout consists of the following:

A one-mile run

100 pull-ups

200 push-ups

300 air squats

Another one-mile run

The workout is typically done for time, and there is a 60-minute time cap.

The Murph is a grueling workout that requires a lot of strength, endurance, and mental toughness. It takes place on Memorial Day, May, 29th. It's considered one of the toughest workouts in CrossFit, and many athletes use it as a benchmark to test their fitness level. The workout can be modified to make it more manageable for beginners or those with physical limitations. For example, the number of reps can be reduced, or assisted pull-ups can be used instead of strict pull-ups. However, even the modified version of the Murph is still a challenging workout that requires a lot of effort.

So, why is the Murph so popular in CrossFit? For starters, it's a tribute to a fallen hero who sacrificed his life for his country. Doing the workout is a way to honor his memory and show respect for his bravery and sacrifice. Additionally, the workout is a true test of fitness, as it requires a combination of strength, endurance, and mental toughness. Completing the workout is a significant accomplishment and honors all of our fallen heroes.

While the Murph is a challenging workout, it's not just about the physical effort. It also requires a lot of mental toughness and discipline. Breaking up the reps into manageable sets, pacing oneself during the runs, and staying focused throughout the workout are all crucial to completing the Murph successfully. It's a tribute to a fallen hero and a benchmark for testing one's fitness level. If you're up for the challenge, give the Murph a try and see how you measure up. Just be prepared to push yourself to your limits!

The Murph workout will take place at 8AM and 9:30AM on May 29th at CrossFit eXalted to honor Navy Lieutenant Michael Murphy.

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