Like so many who have fought and died for the United States of America, Lieutenant Michael Murphy, was killed in action in Afghanistan June 28th, 2005. To honor him CrossFit added the ‘Murph Workout’ (his favorite workout) to their Hero workouts board.

To honor him, every Memorial Day, CrossFitters and fitness enthusiasts take on this brutal home workout.

All one needs is their bodyweight and motivation to finish this CrossFit Home Workout. Workout takes about an hour.

Workout Details:

For Time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

Weight vest is optional and for Advanced +. However, advanced should do the whole workout. Intermediate should do 3/4 to 1/2 of the workout and beginners should aim for 1/4 of the workout with the video variations in mind.

How did you do?

We know this is a tough workout, but we want to hear your time below. Please comment and share this workout with your friends and family.

Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

Leave a Reply

Your email address will not be published.