"MURPH" is more than just a workout. It is a tradition that helps push us, humble us, and dedicate every ounce of pain and sweat to honor a man who gave everything he had for his country. 

"Murph" is an official CrossFit Hero WOD named after Navy Lt.Michael P. Murphy (Patchogue, NY) He was killed in Afghanistan June 28th, 2005 age the age of 29 when Operation Red Wings was compromised. This was a mission to kill or capture a Taliban leader hiding in the hills of Afghanistan's Kunar Province. Trapped in a firefight behind enemy lines, the Murph was gunned down after he voluntarily abandoned cover in an effort to call for backup. His body was recovered on Independence Day and he was posthumously honored with 14 service medals, including the Medal of Honor, the Silver Star and Purple Heart. 

The last Arleigh Burke-class Navy Destroyer and a post office in Patchogue, New York, were named for him. The SEALS continued to teach cadets the workout he invented.

This workout was one of Mike's favorites and he named it "Body Armor." It first appeared on the CrossFit site August 18, 2005.

1 Mile Run
100 pullups
200 push-ups
300 squats
1 Mile Run

(Wearing a 20lb vest or body armour as prescribed)
Partition the reps as needed.

This is my favorite and the most meaningful workout I have ever done. "MURPH" is also one of the biggest events in the entire CrossFit community. The energy, emotion and sense of camaraderie on Memorial Day is something you will rarely see in sports. This workout is a great test of mental toughness. It allows us to learn more about ourselves as we push through pain thresholds to accomplish our goals.

Just like any other CrossFit workout, this is modifiable for every athletic ability and injury that someone may have. "Half Murph" or even "Quarter Murph" are definitely options, especially for athletes who are new to CrossFit or new to working out. 

So on Monday May 30th, join myself and the rest of the CrossFit community as we honor a man who lived every day to the fullest and truly "set the standard" in life.

Check out this youtube video to get a better feel for it 

- Coach Rob Moloney