Rest Day

Prepare for the upcoming Murph workout with CrossFit Affiliate Programming's free 6-week training program.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Learn more about the Murph workout and Official 2024 Murph Challenge, and get the free 6-week training program at crossfit.com/heroes/murph-workout.

Find a CrossFit gym near you:
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Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.
Compare to 220530.

Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.

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Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.

Post time to comments.

Compare to 150722.

Rest Day

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"How the Government Supports Your Junk Food Habit," The New York Times.

Post thoughts to comments.

Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.

Post time to comments.

Compare to 140129.

"Young the Giants" - [article]

Watch live coverage of the CrossFit Games on Games.CrossFit.com and ESPN3.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 111111.

"Blind Spots" by Maureen O'Hagan, CrossFit Journal article [pdf]

Thruster 1-1-1-1-1-1-1 reps

Josh Boultinghouse 305lbs, Stefan Niemczyk 275lbs, Owen Franks 260lbs, Maya Keenan-Gallagher 80lbs (age 11).
Post loads to comments.

Compare to 101020.

"Competition Day at Pala Range" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

Benji Hoover on The Richest 5k Run - video [wmv] [mov]

WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]

Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]

"I think that somehow, we learn who we really are and then live with that decision."
- Eleanor Roosevelt

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 101231.

"A Language to Diagnose: Part 5" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Ryan Johnson on The Richest 5K Run - video [wmv] [mov]

"A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction."
- Benjamin Spock

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Kim Malz 43:49 (20lb vest), Rebecca Voigt 53:20 (15lb vest).
Post time to comments.

Compare to 100317.

"Louie Simmons on the Conjugate System: Part 4", CrossFit Journal preview video [wmv] [mov]

Santa Monica Police Department use Murph as their fitness test, by Again Faster Equipment - video [wmv] [mov]

"A Boost for the Managed Economy" by Sheldon Richman, The Freeman.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 090317.

Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]

"Dead Man's Row" - Event 1 from the 2010 CrossFit Games Central and South Texas Sectional - video [wmv] [mov]

Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv] [mov]

"The courageous struggle for a noble cause is success in itself."
- John Wooden, legendary American basketball player and coach (b. 1910)

Rest Day

Arm Wrestling, Travis Bagent - video [wmv] [mov]

"The Gitmo Myth and the Torture Canard" by Arthur Herman - Commentary Magazine

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 090101.

Tucker Down Under, by CrossFit Again Faster, CrossFit Journal Preview - video[wmv] [mov]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 080825.

2009 CrossFit Games

Craig Patterson, 2008 Affiliate Gathering, CrossFit Journal Preview - video [wmv] [mov]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 080502.

Ground Fighting Part 1 by Tony Blauer, CrossFit Journal Preview - video [wmv] [mov]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 071012.

Deadlift Set-up with Mark Rippetoe - video [wmv] [mov]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 070816.

Lt. Michael Murphy receives medal of honor.

Better Movements, CrossFit Journal Preview - video [wmv] [mov]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 070629.

"Parallettes" - CrossFit Journal

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 061205.

Pre-Contact Cues, Tony Blauer - video [wmv] [mov]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 060419.

Sam Larson - CrossFit Oakland [video]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 051126.

Coach Burgener's video analysis - CrossFit Olympic Weightlifting Certification [video]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Compare to 050818.

Jeff Tincher - Team Ruthless, CrossFit Virginia - 2:53 Fran [video]

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

Post time to comments.