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Saturday MURPH will start promptly at 8:30AM. Depending on the number of athletes who show for this will depend on the HEAT SCHEDULE. It will be first come first serve. Please bring a towel as this will happen RAIN OR SHINE and they are calling for rain. If you wish to workout in a weighted vest you will need to bring your own. We look forward to having you here to honor our HERO “MURPH” as well as all fallen soldiers on this day. We will be closed on Sunday and Monday in observance of Memorial Day.

The Murph workout is one of the CrossFit “hero” WODs, or workout of the day. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice.

“Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.

The Murph workout is done for time and consists of:

  • A one-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Another one-mile run

The Murph workout is performed while wearing a 20lbs (~9kg) weighted vest or body armor. Scale as needed.


Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings.

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the the 4 men.

Luttrell escaped, barely alive. Locals discovered his body and took it to a village where he was cared for over three days before being rescued by the SEALs.