Navy Lieutenant

Michael P. Murphy

BACKGROUND ON THE WORKOUT

This workout is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said:

“This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

“Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.”

We will perform "Murph" together again this year in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

THE WORKOUT:

1 MILE RUN

100 PULL-UPS

200 PUSH-UPS

300 AIR SQUATS

1 MILE RUN

(please note division specific modifications, options, etc!)

DIVISION DESCRIPTIONS

This year’s MDC will not split heats based on divisions, with the exception of providing an Elite athlete only heat. Take the competition floor next to all your family and friends regardless of how they choose to take on their 2024 “Murph”!

  • Elite Division

    We will have a Male Elite and a Female Elite Division again this year. These athletes will do the workout as listed (middle movements partitioned as they choose), but in a 20# (male), and 14# (female) vest. Recommended Time Frame for completion: Under 60 mins. MDC will have a limited number of vests available for athletes but recommends bringing your own to use.

  • Rx

    Our Rx Divisions (both male and female) will do the workout as listed above without modifications. There will be no judges in this division - athletes responsible for their own counting & times. Athletes may wear a vest in this division if they choose, but only athletes in the Elite Division will be in podium contention.

  • Scaled

    Male and Female Scaled athletes will complete both mile runs on either side, but the middle movements may be modified as needed. We will have limited equipment available to help with scaled pull-ups (rings for ring rows, lower bars for jumping pull-ups, some bands for banded pull-ups, and/or boxes for jumping pull-ups). Push-ups and air squats may also be scaled as necessary.

  • Partner Division

    Grab a buddy and split the work! We will again allow for both Rx and Scaled Partner teams. BOTH partners will run BOTH miles on either side, but the inside work can be split up however you like! Athletes will work on the middle reps at the same time until the reach the 100-200-300 total together. Rx division will do movements as written (no vest required). Scaled division may modify the movements as needed.

  • Adult / Kid Division

    This is a great way to get the kiddos involved! This division will have the option to run 1/2 mile or full miles (or one of each).

    Middle rep scheme: 50 total pull-ups, 100 total push-ups, and 150 total air squats, partitioned and split however you like!

    This is great for kids 12 and under!

  • Kids Murph

    Great for kids 14 and under!

    Option to run 1/2 miles or full miles on either side.

    Middle reps: 25 pull-ups, 50 push-ups, 75 squats

REGISTER NOW