Memorial Day Murph is a phrase commonly heard in CrossFit circles around this time of year. Murph is a Hero WOD, meaning the workout takes its name from a fallen armed service veteran. The Hero WODs are typically tougher than an “average” CrossFit WOD. The CrossFit Murph WOD is no exception.
My box, CrossFit 865, is an official host of the 2014 Murph Challenge. As such, I’m going to devote a few posts in the next couple of weeks to Murph. Today I’m going to fill you in on the who, what, where, when, why, and how regarding this solemn event.
The CrossFit Murph WOD is named for Navy Lieutenant Michael Murphy who was killed in action in Afghanistan on June 28th, 2005. Have you seen the movie Lone Survivor? The Murphy from that movie is in fact our Murph. In short (spoiler), Murphy was killed during an operation gone bad. He was gunned down while sacrificing himself to help get his team rescued to safety. If you haven’t seen that movie, I highly recommend everyone watch it. You will be moved to tears or at least have some emotional connection with that movie. I haven’t met a single person who did not feel something while watching Lone Survivor. Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor.
The workout named for Lt. Michael Murphy consists of a 1 mile run, followed by 100 pull-ups, 200 pushups, 300 squats, then another 1 mile run. The workout begins and ends with the 1 mile run. The reps of pull-ups, pushups, and body-weight air squats may be broken up in any order. An added twist to the CrossFit Murph WOD is to add a 20 lb weighted vest to do the workout in. This workout is one that Lt. Murphy himself used in his own personal training sessions.
WHERE & WHEN
CrossFit 865 is an official host of the 2014 Murph Challenge. This is a country wide event with proceeds benefitting the Murph Foundation. The Foundation awards scholarships to deserving, qualified candidates. The Foundation is funded through in kind donations and proceeds from the Memorial Day Murph Challenge. The LT Michael P. Murphy Scholarship Foundation is a 501c(3) Charity and there are no administrative costs and all Board Members are volunteers so all funds are used for scholarships only.
We are having our event on Saturday May 24th, from 8:00 AM – noon AND Monday May 26th, from 8:00 AM – noon. Come join one of the heats and honor Murph and all heroes that deserve such admiration. More details can be found at CrossFit 865’s Facebook event page.
It’s Memorial Day weekend. The word hero gets thrown around a little too often nowadays. For example, athletes are almost always not heroes. Teachers can be heroes. The armed forces, firefighters, police officers… this is generally where heroes come from. I’ll cover that more later. We talked about Lone Survivor. You know Murph is a hero. Doesn’t he deserve an hour of your time in “meditation” (if you consider running two miles and 600 reps of exercise meditation)? Do you have grandparents or parents that served in a wartime struggle? Come honor them.
There are hosts throughout the country offering the CrossFit Murph WOD the entire weekend. Find one and enter. I’ll write a Murph Survival Guide (no pun/disrespect intended) post later this week so you’ll be able to make it through. If you don’t want to do the workout, come cheer on those that are. Spend an hour or two interacting with the community. If you’ve ever had a question about CrossFit or perhaps are curious about joining, come and talk with people and find out what it’s all about.
You can also donate at the Murph Foundation website. Note, I am in no way affiliated with or compensated by the Murph Foundation, I was just moved by his story and this is a cause I believe in, plus my box is hosting the event. I’ll be doing my Memorial Day Murph on Saturday and will be there Monday cheering and helping to host. If you’re really awesome and want a CrossFit 865 Murph shirt, let me know. I’ll add a photo and price as soon as they are available. Proceeds will be donated to the Murph Foundation.
I used to think of Memorial Day first as a day I didn’t have to go to work. I missed the meaning of the holiday. I missed all the brave individuals that gave their lives so that I had the opportunity to not go to work on Memorial Day. Now that I’m a little bit older, a little bit more mature, I am proud to say that I can step back and give time and support and remembrance to all the heroes that have earned this day. I know it isn’t much compared to what Murph gave, but I will be giving back in the form of the CrossFit Murph WOD and all things associated with it. I hope that you decide to honor our fallen as well. If you plan do to the Memorial Day Murph, please tweet the statement below to show your pride and let everyone know. And while doing so, make sure you call to mind the reason you are grinding through the grueling workout. Thank you.