The Story behind Murph

The Story behind Murph

Everyone in CrossFit has heard of Murph — the annual workout created in honor of a hero who no one knows enough about. The late Navy Lieutenant Michael Murphy was killed in Afghanistan June 28th, 2005. He was awarded the Congressional Medal of Honor after his death, and this was his favorite workout. 

Murph (or “Body Armor,” as he called it):

  • one-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • one-mile run

All done consecutively and for time. With a weighted vest. 

It was first posted to the CrossFit site in August of 2005, the year Murphy was killed by the Taliban. 

Murphy, who was 29 when he died, graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS — special forces trained to fight on sea, air and land — the same forces that killed Osama bin Laden. 

He persona was that of a true hero. And that is why, on Memorial Day every year, we gather to celebrate his name with a workout in his honor.


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