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Why we do Murph

We will be hosting a Memorial Day Murph Challenge for the LaSalle County Veteran's Home.

Every year on Memorial Day weekend, CrossFitters in affiliates across the world perform the Hero workout, ‘Murph’. It is a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. ‘Murph’ is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

First posted Aug. 18, 2005.
This workout was actually created by Murphy himself, and he originally titled it ‘Body Armor’—hence the 20lb. vest (14lb vest for women). This is not an easy workout. It is high volume, and requires the respect it deserves.

We will be offering two versions of Murph - a full Murph and half Murph, even a partner Murph. Let us know if you have any questions. The goal is to sacrifice , like the soldiers sacrificed for our freedoms.

3 heats, 8am, 9:30am and 10:30am. Donations of $30 per person to participate, includes a awesome tshirt and beer when you finish!! You can reserve your spot here or in person at the event. Must pre-register to guarantee a tshirt.

These HERO workouts are symbolic gestures of respect for all the fallen soliders and service men and women who defend our freedom. CrossFit affiliates around the world, regardless of ethnicity or nation, honor their courage by pushing themselves to the limit in these (intentionally) brutal workouts. It is a way to remember these men and women—to ensure that they are never forgotten. Every Memorial Day weekend, we remember Navy Lieutenant Michael Murphy. 

Learn More

Click below to purchase your tickets. Be sure to note your tshirt size in the registration.