Memorial Day is coming, and that means one thing at CrossFit Conshohocken: Murph.
The Story
"Murph" is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005. Murphy was awarded the Medal of Honor posthumously for his actions during Operation Red Wings. He was known to have regularly done this workout — a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final 1-mile run — wearing a 20 lb vest. Hence the name.
The Murph Challenge is now run at CrossFit affiliates worldwide every Memorial Day as a tribute to fallen service members. CrossFit Conshohocken participates every year.
2023 Details
We'll be running Murph on Memorial Day with a special class schedule. Multiple heats to accommodate everyone. Vest optional — scaled and non-vest versions are absolutely welcome.
Suggested partition: break the pull-ups, push-ups, and squats into 20 rounds of 5/10/15, or any breakdown that works for your current fitness.
Register and Donate
The official Murph Challenge encourages donations to the Lt. Michael P. Murphy Memorial Scholarship Foundation. Consider making a contribution at murphchallenge.com.
Come in. Do the work. Honor the day.
