The word “hero” is often overused, or misused in the American culture.  It seems that the lame stream media tosses around the word “hero” anytime someone tosses a ball, scores a goal, or dominates social media.

The man in the above photo is a true American hero.  For those of you who aren’t familiar with this man, more can be learned here http://www.navy.mil/moh/mpmurphy/.

Upon Lt. Murphy’s death, Crossfit took one of his favorite workouts to which he entitled “Body Armor” and added it to the “HERO” Crossfit WODs as simply “Murph”.

“Murph” is the following-

For time-

One mile run, one hundred pull ups, two hundred push ups, three hundred body weight squats, and a one mile run.

Each Memorial Day, Crossfitter’s assemble and do a “Memorial Day Murph” to honor Lt. Murphy.  While not an easy work out, it is a fitting tribute to a hero that gave all.

My goal this Memorial Day is a sub-45 minute “Murph” in armor.  A good strategy is completing the first run then breaking down the rest in sets of 10/20/30 until competition, followed by the last mile.

There is plenty of train up time between now and Memorial Day 2014.


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About Jerry Jones

Jerry Jones has been a Sheriff's Deputy in Kentucky since 1996. Jerry is currently assigned as a patrol deputy, firearms instructor and senior operator/training supervisor with a multi jurisdictional tactical team. Jerry is Kentucky POST certified to teach firearms, SWAT, and sniper operations and deployment at the Academy level. Jerry is also the President/CEO of Operation Specific Training and the Law Enforcement Representative for Apex Tactical Specialties.

7 thoughts on ““Murph”

  1. Seems like a daunting task indeed. Yet, cant compare to what those true hero’s endured. I never heard of the “Murph” but Im definitely interested.

    • The last time I ran a Murph, it wasn’t pretty. The gym we were at had a knurled pull up bar. By the time I was done, my hands were a mess, torn open and bloody from the bar. What kept me pushing was the thought exactly as you put it. What these true hero’s endured. When I was in the Marine Corps, we sang cadence about it being “good enough for Dan Daily”. I suspect that it isn’t anyone’s particular fitness level that matters come Memorial Day. I suspect that it is giving your individual “all” in tribute, whatever that may be.

      Folks can also do a Mini-Murph which is basically cutting everything in half.

      Thanks for the post, Eric!

      • If I may suggest for those that can’t do a “Murph” by themselves, try a “Buddy Murph.” The two man team does the run together, then splits the 100, 200, 300 exercises between them as needed and then does the last mile together as well. Time finishes once both people cross the finish line.

        I don’t think of it as doing less than a full Murph, just splitting up the workout of a hero into two pieces accomplishable by mortals.

        For units looking for creative PT for Memorial Day a buddy Murph is accomplishable for most fit Soldiers, a full Murph has to be trained up to for most people.

  2. Ok my older brother is a Marine and I hold the highest respect for veterans, especially the ones who payed the highest price for my freedom. That being said exercise has never been something I enjoy or want to do. I do a little cardio every day for heart health but dang, you guys that do crossfit and even attempting to do a MURPH. You dudes are nuts. If it were up to me 12oz Budweiser curls is all I would do but heart disease runs in the family so I got to do my cardio.

  3. This workout is brutally fun and an awesome way to remember our nations heroes. As mentioned before it’s best to break up the pull ups, push ups, squats into a FRAN format for maximum speed.

  4. I’m curious if any crossfitters complete the murph doing strict pull ups, not kipping? I have a hard time picturing Michael Murphy (or any SEAL) doing kipping pull ups.

    I’m not a c-fitter but read about body armor some years back, and it’s been a goal of mine since.

  5. Some do. However, I don’t think a single SEAL would say a word about anyone doing this work out who is kipping. Or using bands. Or substituting lat pull down. I think it is more about the privilege to honor this great American to the best of our individual ability. Thanks!

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