Murph is a classic CrossFit Hero WOD (Workout of the Day) named in honor of Lt. Michael P. Murphy, a Navy SEAL who gave his life in service to our country.

The workout:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

(With a weighted vest if you choose)

It’s a challenge, but it’s not about the clock — it’s about paying tribute, pushing yourself, and doing something hard with your community.

* Modifications and scaled back programming is available *

Everyone.

You don’t have to be a member.

You don’t have to be Rx.

You just have to show up.

We’ll have scaled options, partner/team versions, and coaches helping you modify every step of the way.