Murph is more than just a workout—it’s a tradition that honors a true hero and challenges us to push ourselves physically and mentally. Whether you’re new to fitness or a seasoned athlete, this workout can be scaled to suit any level. Let’s dive into what Murph is and how you can tackle it!
Murph is a classic CrossFit workout named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. Michael was known for his love of fitness, and in his honor, athletes around the world perform this challenging workout each Memorial Day. It consists of:
By completing Murph, we honor Michael’s sacrifice and pay tribute to the brave men and women who serve our country. It’s a physical and mental test that reminds us to push through challenges, just like Michael did in his final moments.
No matter where you’re at in your fitness journey, Murph is for everyone! Here are some ways you can scale or adjust the workout to fit your fitness level:
If you’re new to CrossFit or just starting to work out, don’t worry! You can still participate and honor Murph. Here’s how:
If you’ve been at this for a while, you might feel ready to push yourself a bit more. Here’s how you can approach Murph:
If you’re a seasoned athlete, Murph will test your endurance, strength, and mental toughness. Here’s how you can approach the challenge:
Murph can be scaled in many different ways to fit your fitness level. Here are some variations that can keep things fun and challenging for everyone:
Grab a buddy and team up for Murph! You can split the work with a partner in a "I go, you go" fashion:
This is a fun way to break the workout into smaller chunks and keep the energy high with a partner.
If you’re looking for a more balanced challenge, Half Murph might be the right option for you:
It’s half the volume, but it still packs a punch and keeps the spirit of the workout alive.
If you want to break the workout into smaller pieces, you can try:
This format helps you maintain a steady rhythm and makes the workout feel more manageable.
Another great option is to break it up into 20 rounds:
This version will keep you moving at a steady pace, and you’ll have the satisfaction of checking off each round as you go!
No matter which version of Murph you choose, the goal is to honor the spirit of the workout while making it your own. Whether you’re doing it solo or with a partner, it’s about challenging yourself and participating in this important Memorial Day tradition.
Murph is the perfect opportunity to bring friends and family along! Whether they’re working out or just supporting you, it’s a great way to share this challenge with those you care about. Plus, it’s a fun way to honor Michael Murphy and his memory together.
We’ll be running three heats for Murph:
To reserve your spot, sign up at this link: Reserve Your Spot for Murph.
Childcare will be available from 8:30am until the last person finishes, so you can focus on the workout without worrying about the little ones.
After Murph, join us for a Memorial Day Pool Party from 12:00pm to 4:00pm. We’ll have Chipotle catered for lunch, and it’s the perfect way to unwind after the workout.
RSVP for the pool party in the Nerve App under the Events tab by selecting "Spring Social Pool Party."
This Memorial Day, let’s come together, honor Michael Murphy’s legacy, and push ourselves to new limits. Whether it’s your first time or you’re a veteran athlete, we’re excited to have you join us for this unforgettable experience. We can’t wait to see you there!
