About MUrph

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We are an official host this year of the Murph Challenge!

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:

Full Murph is:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Half Murph is:

800 M Run

50 Pull Ups

100 Push Ups

150 Squats

800 M Run

Partner Murph is the same reps of a full Murph but it's work rest with a partner.

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, 7:30am, 9:00am and 10:30am. There is no charge for members to participate. Non- members of SRCF can also participate, there is a $10 drop in fee. T-shirts available by pre-order only.  All participates will receive a beverage at the end of the HERO WOD!