1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
You begin and end with the 1 mile run, but the 100-200-300 reps in between can be partitioned any way you see fit.
This year on Memorial Day weekend, we will host “Murph” on Saturday A.M. at 10:30 and again on Monday (Memorial Day) at 11:00 A.M., for those who cannot make Saturday. You’ve heard the workout and you know it’s going to be awful. But do you know the story behind Murph? Or why we do these Hero workouts?
CrossFit Hero Workouts are done in honor of those who have died in the line of service defending our country. Firefighters and police officers and soldiers in the different branches of military who were CrossFitters themselves are honored with workouts named after them. So when you find yourself finding a hard time fighting through the first pull ups or the squats or the last run, remember that people have died defending our country and that you are alive. Each day is a blessing. (Courtesy of CrossFit Modesto)
On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements. Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way. Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocketpropelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded. (courtesy of CrossFit Journal source: