The Murph is a well-known workout in the CrossFit community, famous for its grueling structure and its deep roots in military honor. This workout is not just a fitness challenge but also a tribute to a fallen hero.
Understanding who the Murph is named after reveals a story of bravery, sacrifice, and inspiration.
The Origin of the Murph Workout
The Murph workout is a hero WOD (Workout Of the Day) created to honor Lieutenant Michael P. Murphy, a United States Navy SEAL.
Every year, many athletes around the world perform this workout on Memorial Day to pay respects to his sacrifice and the sacrifices of others who serve in the military.
Lieutenant Murphy’s story resonates deeply with military personnel and fitness enthusiasts alike, as the workout symbolizes endurance, determination, and selflessness — qualities he embodied during his service.
Who Was Lieutenant Michael P. Murphy?
Michael P. Murphy was a Navy SEAL officer born on May 7, 1976, in Smithtown, New York.
After graduating from Pennsylvania State University, he joined the Navy SEALs and quickly became known for his leadership and courage.
Murphy was deployed multiple times to Afghanistan during the early 2000s as part of the War on Terror. His most notable mission occurred in June 2005 during Operation Red Wings, where he displayed extraordinary heroism that ultimately cost him his life.
“Lieutenant Murphy’s actions during Operation Red Wings were a testament to the highest ideals of service and sacrifice. His legacy inspires countless people every day.” – U.S. Navy Memorial
Operation Red Wings and Murphy’s Heroism
Operation Red Wings was a mission aimed at capturing or killing a high-level Taliban leader in Afghanistan. Murphy was the team leader for a four-man SEAL reconnaissance unit tasked with gathering intelligence on the enemy’s movements.
During the mission, the team was discovered by local goat herders. After deciding to release them, the SEALs were ambushed by Taliban fighters.
The ensuing firefight was intense and deadly, resulting in the deaths of three team members.
Despite being severely wounded, Murphy moved to an exposed position to get a clear signal and called for support, communicating critical information that saved lives. He was posthumously awarded the Medal of Honor — the highest military decoration in the United States.
| Action | Details |
|---|---|
| Mission Date | June 28, 2005 |
| Location | Kunar Province, Afghanistan |
| Role | Team Leader of SEAL Reconnaissance Unit |
| Key Action | Exposed himself to enemy fire to call for reinforcements despite severe injuries |
| Outcome | Saved lives of fellow soldiers; ultimately killed in action |
| Award | Medal of Honor (Posthumous) |
The Workout: What Is the Murph?
The Murph workout is a tribute to Lieutenant Murphy’s physical and mental toughness. It is designed to test endurance, strength, and perseverance — qualities that Murphy exemplified both as an athlete and as a soldier.
The workout consists of:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
Traditionally, the pull-ups, push-ups, and air squats are performed in sequence, often partitioned into rounds to manage fatigue. The entire workout is done wearing a 20-pound weighted vest or body armor, further increasing the challenge.
“The Murph is more than a workout; it’s a moving tribute to a man who gave everything for his country. It pushes us physically, but also reminds us of the price of freedom.” – CrossFit Community
Why the Murph Workout Matters
The Murph is considered a hero WOD because it connects the physical challenge of fitness to a deeper meaning: honor and remembrance. Each repetition and step is a nod to Lieutenant Murphy’s bravery and sacrifice.
For many athletes, completing the Murph is a spiritual and emotional experience. It serves as a reminder of the values of courage, resilience, and selflessness — values that transcend fitness and touch on human character.
Lieutenant Murphy’s Legacy Beyond the Workout
Michael Murphy’s legacy extends far beyond the workout that bears his name. His story has been shared in books, documentaries, and films, inspiring generations of servicemen, women, and civilians alike.
One notable portrayal of his life and the mission that cost him his life is the 2013 film Lone Survivor, based on the memoir by Marcus Luttrell, a fellow SEAL who was part of Operation Red Wings.
Murphy’s family and friends continue to honor his memory through various foundations and events, supporting veterans and promoting the values he stood for.
| Year | Event |
|---|---|
| 1976 | Born in Smithtown, New York |
| 1998 | Graduated from Pennsylvania State University |
| 2000 | Enlisted in the United States Navy SEALs |
| 2005 | Killed in action during Operation Red Wings |
| 2007 | Posthumously awarded the Medal of Honor |
How to Honor Lieutenant Murphy Today
Many CrossFit gyms and fitness communities worldwide observe Memorial Day by organizing Murph workouts. These events often raise funds for military charities or veteran support organizations.
Participating in the Murph not only challenges the body but also fosters a sense of community and remembrance. Athletes often reflect on Lieutenant Murphy’s sacrifice, creating a powerful connection between fitness and service.
Here are some ways to honor Lieutenant Murphy’s legacy:
- Complete the Murph workout on Memorial Day or any day of remembrance
- Support veteran charities and organizations
- Learn about military history and stories of heroism
- Share Murphy’s story to inspire others
Conclusion
The Murph workout is much more than a physical challenge. It is a tribute to Lieutenant Michael P.
Murphy, a Navy SEAL whose courage and sacrifice exemplify the highest ideals of service. Through this workout, countless people honor his memory, remembering the cost of freedom and the power of resilience.
Whether you are a seasoned athlete or new to fitness, understanding who the Murph is named after adds profound meaning to every repetition. It reminds us all to push harder, stand stronger, and never forget those who gave everything for their country.
