The “Murph” is more than just a grueling workout—it’s a test of physical grit, mental endurance, and above all, a powerful tribute to a fallen hero. Performed by thousands across the U.S. every Memorial Day, the Murph workout honors the life and legacy of Navy Lieutenant Michael P. Murphy, a Navy SEAL who was posthumously awarded the Medal of Honor for his heroic actions in Afghanistan. The workout itself has become a staple in the CrossFit and functional fitness communities, symbolizing sacrifice, resilience, and community.

• Rank: Lieutenant (O-3), United States Navy
  
• Date of Birth: May 7, 1976
  
• Date of Death: June 28, 2005 veterantributes.org

Lieutenant Michael P. Murphy was a Navy SEAL from Patchogue, New York, known for his leadership, courage, and unwavering commitment to his team. He served as the team leader of a four-man SEAL reconnaissance unit during Operation Red Wings in Afghanistan in June 2005.

On June 28, Murphy’s team was ambushed by a much larger Taliban force. Despite being severely outnumbered and under heavy fire, Murphy risked his life by moving into an open area—exposing himself to enemy fire—to get a clear signal to call for reinforcements. That selfless act ultimately cost him his life, but saved one of his teammates and led to the recovery of the others’ remains.

Murphy was awarded the Medal of Honor in 2007, the first Navy SEAL to receive the honor posthumously since the Vietnam War. His legacy lives on through the LT. Michael P. Murphy Memorial Scholarship Foundation and the thousands who complete Murph each year in his memory.

What Is the Murph Workout?

The Murph workout is a “Hero WOD” (Workout of the Day) popularized in the CrossFit community and includes the following sequence:

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

The workout is completed while wearing a 20-pound weighted vest (or body armor), mirroring the gear worn by service members in combat. While the reps can be partitioned (e.g., 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats), the first and last mile runs must be completed in full. Scaling options are common, especially for those new to fitness, but the intensity and spirit of the workout remain intact regardless of modifications.

The Meaning Behind the Workout

To the uninitiated, the Murph might seem like just another brutal fitness challenge, but within the community, it holds deep emotional weight. It’s a way to honor fallen service members through sweat, pain, and perseverance. For many, it’s a physical representation of sacrifice—a way to push the limits of what’s comfortable in memory of those who gave everything.

Gyms across the nation come together each Memorial Day to host Murph events. These are not just about competition or personal bests—they’re about unity. Participants often write the names of fallen heroes on their arms, take moments of silence, or read letters and stories about Michael Murphy’s life before beginning the workout. In this way, the Murph becomes a communal act of remembrance.

The Murph resonates beyond the military and fitness world because it blends physical exertion with purpose. Unlike most workouts, it demands not only strength and stamina but also reflection. Participants are encouraged to think about the sacrifices made by others, to carry that weight—symbolically and literally—on their shoulders.

Whether done by elite athletes in weighted vests or beginners modifying reps and pace, the intention remains the same: honor the fallen. For many, finishing the Murph is emotional. It’s a shared struggle. A quiet nod to the fact that the pain of a workout is nothing compared to the sacrifice of a life.

You can participate in The Murph this year on May 26th at Everhard Fitness in Canton, Ohio. Fill out a Get Started form on the site for more details.

written by: everhard fitness