The Murph workout is a CrossFit Hero workout that honors the memory of U.S. Navy SEAL Lt. Michael Murphy, who died in Afghanistan in 2005. It consists of:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
This workout is traditionally performed wearing a 20 lb weighted vest. The Murph workout is widely done on Memorial Day every year as a tribute to Lt. Murphy and all fallen service members. Memorial Day in the U.S. is the last Monday in May. In 2025, the official Murph Challenge is scheduled for May 26, 2025. While it can be completed any day of the year, the tradition and official global event takes place on Memorial Day weekend, making it a yearly staple for CrossFitters and fitness communities worldwide.
