Every year on Memorial Day, gyms across the nation gather to take on one of the most intense — and meaningful — workouts in CrossFit: Murph. At CrossFit 8 Mile, this day is more than just a challenge of physical grit. It’s a moment to remember, reflect, and honor the sacrifice of those who gave everything for our freedom.
💥 What is “Murph”?
“Murph” is a Hero WOD — a workout named after a fallen service member — and it’s as mentally demanding as it is physically grueling. The workout looks like this:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
All done with a 20 lb weight vest or body armor, if you’re able.
It’s a test of endurance, strength, and most importantly — purpose. While the volume is intimidating, the workout is scalable, and we encourage every member — from first-timers to seasoned athletes — to show up, do what they can, and honor the reason we’re doing this in the first place.
👨✈️ The Man Behind the Murph: Lt. Michael P. Murphy
Lt. Michael P. Murphy was a Navy SEAL who gave his life during Operation Red Wings in Afghanistan in 2005. Surrounded by enemy fire and out of communication, Murphy knowingly exposed himself to call for help — a decision that saved lives but cost him his own.
He was posthumously awarded the Medal of Honor, the highest military decoration. Murphy was known for his leadership, courage, and heart — and for his love of a workout he called “Body Armor,” which later became the Murph we know today.
Murphy didn’t just train to be strong — he trained to protect others, to endure discomfort, and to be ready when it counted. That’s why we do Murph. To remember that mindset. To honor that level of commitment.
🇺🇸 Why We Do This on Memorial Day
Memorial Day is often misunderstood as just a day off work or a time to fire up the grill. But for many families, it’s a painful reminder of the lives that were lost in service to this country.
We don’t do Murph for fun. We do it because we’re free to.
It’s a small, symbolic gesture of solidarity — a way to embrace a bit of discomfort in honor of the unimaginable. The ones who never made it home. The ones who gave up birthdays, holidays, hugs, and futures… so we could live in ours.
You don’t truly grasp the weight of their sacrifice until you imagine life without the privileges you take for granted every day. Murph makes you think about those things. Every rep becomes a quiet thank you.
💪 A Tough Workout With a Deeper Meaning
Murph hurts. Your legs burn. Your lungs scream. Your mind tells you to quit.
But then you remember — the reason behind the reps. You remember that pain is temporary, but legacy lasts forever. And when you’re surrounded by a gym full of people pushing themselves to the edge, something powerful happens: you realize you’re part of something bigger.
It’s not about going Rx or beating your last time. It’s about showing up. It’s about giving everything you’ve got — just like they did.
🧡 CrossFit 8 Mile: Together for a Greater Cause
At CrossFit 8 Mile, Murph has become a tradition. It’s the day where community, courage, and cause collide. Whether it’s your first Murph or your fifth, there’s something deeply emotional about looking around and seeing a room full of people — sweating, grinding, and digging deep — not for themselves, but for someone else.
This year, we’ll come together once again. There will be heat times, scaling options, and plenty of support. Maybe you’ll wear a vest. Maybe you’ll do it partitioned. Maybe you’ll walk the miles. Doesn’t matter — what matters is that you show up. That you carry the weight — literally or figuratively — in honor of those who can no longer carry theirs.
🙏 In Their Honor
As we run that final mile, it’s not about the clock. It’s about remembering why we started.
“This pain is temporary. Their sacrifice was permanent.”
Let’s remember that freedom isn’t free. It’s been bought and paid for by the blood, courage, and selflessness of heroes like Lt. Michael Murphy. And on Memorial Day, we don’t just say thank you — we show it.
From all of us at CrossFit 8 Mile, we invite you to stand with us, sweat with us, and remember with us. Because Murph is more than just a workout. It’s a tribute. A statement. A promise that their legacy lives on — one rep at a time.
Nick Carignan
CrossFit 8 Mile