Murph is a CrossFit Hero WOD (workout of the day) designed to honor Navy Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28th, 2005. The workout is comprised of the following:

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

*with a weight vest (20#/14#).

This workout was one of Lt. Murphy’s favorites, and it is performed in CrossFit boxes around the country to honor the ultimate sacrifice made by Lt. Murphy and all of our fallen heroes.

In partnership with CrossFit Tried & True and TLC Fitness, all proceeds from drop-ins for Murph will go directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation. The drop-in cost for Murph is $10.00 or any donation amount over that, and 100% of donations will go to the scholarship fund. We will have quarter and half Murph options, as well as modifications available for any injury or fitness level.

Post-workout, stick around for a community potluck before heading off to enjoy the day with family and friends!