Every Memorial Day, Anthem crackles with a unique energy. It’s a blend of nervous anticipation, solemn respect, and the unshakeable spirit of community. This is the day we tackle “Murph,” one of CrossFit’s most iconic and challenging Hero Workouts. But why do we put ourselves through this grueling test of endurance and grit year after year? The answer runs deeper than just a love for a tough workout.
Honoring a Hero, Remembering the Fallen
At its heart, Murph is a tribute. It’s named in honor of Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. Lt. Murphy was posthumously awarded the Medal of Honor for his selfless actions in trying to save his fellow SEALs. The workout itself was one of Michael’s favorites, which he originally called “Body Armor” as he performed it wearing his protective vest.
By taking on Murph, we at CrossFit Anthem join a global community in paying homage not only to Lt. Murphy but to all the brave men and women who have made the ultimate sacrifice in service to their country. Completing Murph on Memorial Day serves as a physical manifestation of our gratitude and remembrance. It’s a small way to acknowledge a sacrifice that was anything but small.
The Murph Workout:
For those unfamiliar, “Murph” consists of:
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
All of this, traditionally, is performed while wearing a 20 lb (for men) or 14 lb (for women) weight vest.
A Test of Body and Spirit
Let’s be clear: Murph is tough. It’s designed to push you to your limits, both physically and mentally. The sheer volume of repetitions, sandwiched between two mile-long runs, demands endurance, strength, and an unwavering mindset. There will be moments you want to quit, moments where every muscle screams.
But it’s in these moments that the true value of Murph, and indeed CrossFit, shines. It’s about digging deep, finding a strength you didn’t know you had, and pushing through. It’s a powerful reminder of what we’re capable of when we persevere. At CrossFit Anthem, we even dedicate weeks to “Murph Prep WODs” to help our athletes build the capacity and strategy to tackle this challenge.
The Power of Community
One of the most incredible aspects of Memorial Day at CrossFit Anthem is the unparalleled sense of community. You’re not just suffering through it alone; you’re surrounded by your fellow athletes, coaches, and friends, all sharing the same experience. From the nervous energy before the first heat to the cheers for the final person completing their last run, the support is palpable. We see high-fives between reps, encouraging words exchanged during the toughest parts, and a collective sigh of relief and accomplishment at the end. It’s an atmosphere where everyone, regardless of their fitness level or how they scale the workout, is celebrated for their effort. Our annual Murph event includes multiple heats throughout the morning (7, 8, 9, 10, 11am), ensuring everyone has a chance to participate. We even have our Teens program train for and join in the challenge, fostering that spirit of resilience and camaraderie from a young age.
And what’s a grueling workout without a celebration? Our Memorial Day Murph is followed by a potluck and recovery session (sauna & cold plunge), a chance to refuel, share stories, and solidify the bonds forged during the workout.
More Than Just Reps: It’s for Everyone
While the prescribed version of Murph is formidable, one of the core tenets of CrossFit is scalability. This means Murph can be adapted for anyone. Whether you’re doing banded pull-ups, push-ups to a box, a half-Murph, or tackling it as a team, the spirit of the workout remains the same. It’s about participating, honoring the fallen, and challenging yourself in a way that is meaningful to you.
Join Us
This Memorial Day, as we line up for that first mile, we invite you to reflect on the “why.” Whether you’re a seasoned Murph veteran or contemplating it for the first time, know that at CrossFit Anthem, you’ll find a supportive community ready to take on the challenge with you. It’s more than just a workout; it’s a tradition, a tribute, and a testament to the Anthem spirit.
Not a member of Anthem, but want to join us on Memorial Day? Click here to grab a drop-in during one of our class times.
