We use cookies to personalise content and ads, to provide social media features and to analyse our traffic. Read more…

Murph Challenge

Sycamore CrossFit
Event organized by Sycamore CrossFit

Get Directions

#var:page_name# cover

Every year on Memorial Day, citizens of the United States of America pause to remember and honor those who have fallen while serving our great country in the United States Armed Forces. The CrossFit community has made it a tradition to honor these soldiers by completing “Murph,” a workout named for LT. Michael P. Murphy.

In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

The Hero WOD, Murph, was this brave Lieutenant's favorite workout - he called it “Body Armour.” The CrossFit community renamed this WOD in his honor. The workout consists of:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

...in a 20 lb vest or body armour

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

DO NOT BE DISCOURAGED if you can’t do the entire workout (Not many can). Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.

Once again, Sycamore CrossFit is inviting the community to participate in the completion of the Hero WOD Murph beginning at 9:00 am on Saturday, May 26th. Members as well as non-members are welcome to join. If you are a non-member participating, we will have information on signing-up available at a later date.