The Murph Challenge WOD: Memorial Day Remembrance

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Crossfit and the military have a tight bond with a lot of deployed soldiers and Marines keeping conditioned by following either daily WODs or similar Crossfit-like workouts.

CrossFit started honoring those military members or first responders such as police officers or firefighters that died in the line of duty with a series of Hero workouts or Hero WODs in their memory.

The most popular and well-known of these Hero Workouts is the Murph Challenge, in memory of Medal of Honor recipient Navy Seal Lt Michael P. Murphy, who was killed on June 28, 2005, in Kunar, Afghanistan on a mission. The mission that Lt. Murphy and two other Navy SEALs were killed on became the basis for the book and movie Lone Survivor, starring Mark Walhberg.

The Murph Challenge as it’s called is one of the toughest Hero WODs and can take many over an hour to complete,

The Murph Challenge or WOD consists of:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 body weight squats
  • 1 mile run

all while wearing a 20 pound weighted vest or body armor.

The Murph Challenge has become an annual scholarship fundraiser for the LT. Michael P. Murphy Memorial Scholarship Fund

Good luck and take a moment to remember those that gave the ultimate sacrifice.