What Memorial Day Murph Is Really About (And How to Make It Work for You)

Every Memorial Day, gyms across the country echo with the sounds of heavy breathing, pounding footsteps, and a deep, collective why.

That “why” is Murph.

It’s not just a hard workout. It’s a tradition. A tribute. A chance to sweat with purpose.

But if you’re new to CrossFit (or just haven’t been around during Murph season), you might be wondering…
Who’s Murph? Why do we do this every year? And do I have to wear a weight vest to honor someone?

Let’s break it all down.

Who Was Murph?

Lieutenant Michael P. Murphy—aka “Murph”—was a U.S. Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings.

In an act of pure courage, Murph knowingly left cover, exposing himself to enemy fire to get a clear signal and call for help for his team. That decision cost him his life—but it also saved others. For his bravery, Murph was posthumously awarded the Medal of Honor.

Before all of that, Murph was also just a dude who loved to work out. He had a go-to bodyweight routine he called “Body Armor.” You know it now as Murph.

What Is a Hero WOD?

Murph is one of many “Hero Workouts” in the CrossFit world—workouts named in honor of fallen military members, first responders, and heroes who gave their lives in service.

These workouts are intentionally brutal. They’re meant to challenge you—not just physically, but mentally and emotionally, too.
The goal isn’t just fitness. It’s remembrance.

When we do Murph, we’re not just grinding through a WOD—we’re honoring sacrifice, grit, and what it means to serve something bigger than yourself.

Scaling Options (Because This Is a Workout for Everyone)

You don’t need to be a seasoned athlete to do Murph. In fact, one of the coolest things about this tradition is that everyone can join in—no matter your fitness level.

Here are some ways to make it work for you:

Beginner Options For Murph

Modify the movements:

• Pull-ups: banded, ring rows, jumping pull-ups
• Push-ups: incline (hands on a box or bench), knees
• Squats: use a wall or post for support if needed
• Run substitutions: row, bike, walk—it’s the effort that counts

Intermediate Options For Murph

Other Helpful Scaling Tips For Murph

No vest? No problem. Seriously. The vest is optional and symbolic. If you’re not used to it, leave it off.

Partner Up! Split the reps with a buddy or two and run the miles together. This is a great way to build community while still getting the experience.

Time cap it. We usually recommend a 50–60 minute cap. You’re not failing if you don’t finish. You showed up. That’s the point.

Why We Keep Coming Back

Murph is humbling. It’s gritty. It leaves you sore in places you didn’t know existed.

But it’s also one of the most meaningful workouts we do.

It’s a reminder that fitness is a gift.
That our worst day in the gym doesn’t compare to the sacrifice others have made.
That honoring someone can look like showing up, even when it’s hard.

Whether you go full RX or modify every single rep, the meaning is the same: You’re choosing to remember. To respect. To show up.

One Final Note

At Rugged Terrain CrossFit, we don’t do Murph to prove how fit we are. We do it to come together—every age, every skill level, every body.

Whether you’re brand new, scaling every rep, or doing it with your vest strapped on tight… you belong here.

📍Rugged Terrain CrossFit, located in the heart of Front Royal
520A E 6th St. Just a short drive from anywhere in town.