2025 Memorial Day Murph

We hold dear the traditions of CrossFit, and none more so than Memorial Day Murph. This annual event honors the memory of Lt. Michael Murphy through the heroic workout that bears his name: “Murph.”

In his honor, we gather for a powerful community workout, followed by a potluck-style celebration. (You can sign up for food contributions here.)

Lt. Michael Murphy’s bravery was immortalized during a mission in Afghanistan in April 2005—later depicted in the film Lone Survivor. In a selfless act, Murphy left cover to call for help under heavy fire, ultimately sacrificing his life to save his team. Matthew Axelson and Danny Dietz also gave their lives, while Marcus Luttrell survived, thanks in large part to Murphy’s courage and leadership.

We commemorate his sacrifice with the “Murph” workout:

“MURPH”
1 MILE RUN
100 PULL-UPS
200 PUSH-UPS
300 AIR SQUATS
1 MILE RUN

Safety First
At the Cove, your safety is our top priority. (Read more on this from Larry Jackson.) Please review the following safety tips:

• Perform all movements with full range of motion to prevent injury.
• Come to the event well hydrated and continue to hydrate during the event.
• Most importantly, scale the workout so that it makes sense for you. 
• Begin your second-mile run before the 48-minute mark to stay within the workout’s intended stimulus.

Scaling Options
“Murph” is a challenge, but it’s also highly adaptable. Consider these options:

• Break reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
• Modify further with 5 push-ups, 5 pull-ups, 5 push-ups, and 15 air squats per round.
• Team up with a partner for “Team Murph” and divide the reps.
• Try “Half Murph” with reduced reps and distances.
• Use an AMRAP (As Many Rounds As Possible) format with a time cap.

Event Logistics

• Heats of 25 athletes; reserve your spot via Wodify.
• All participants, including partners, must register individually.
• “Outside Murph” includes alternative pull-up options like barbell rows or sit-ups.
• Hydrate early and thoroughly.
• Complete a self-paced warm-up with guidance from coaches.
• The event begins at 9:00 AM on Memorial Day (Monday, May 26), with the National Anthem (performed by Coach Teresa), welcome, and movement standards review.
• Celebrate after the workout with a community potluck.

We are proud to honor Memorial Day with respect, community, and resilience. Join us in celebrating the legacy of Lt. Michael Murphy and the strength of our shared commitment.

Heat One from 2024

!