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Memorial Day "Murph"

Did you see the name Murph plastered all over your social media this weekend? Or maybe your CrossFit friend wouldn't stop talking about it? Wondering what it is? Let's break it down.



Memorial Day = A national holiday in remembrance of the men and women of the military who gave the ultimate sacrifice to keep our country safe. Home of the free, because of the brave. Fallen, but never forgotten. 

Murph = As in Navy Lieutenant Michael Murphy. You probably recognize the name from the movie Lone Survivor. He was a Navy Seal who's team faced off against the Taliban in Afghanistan. If you've seen the movie, you know the story. 

Well Mike was an active CrossFitter who had a favorite workout that he named 'Body Armor'. Here's what it looks like: 


1 Round for Time with a weight vest (Men: 20lbs, Women: 14lbs)

Run 1 mile

100 pull ups

200 push ups

300 air squats

Run 1 mile 


After he died, the CrossFit world renamed the workout "Murph" and is performed each Memorial Day to honor and respect him and every single other fallen soldier. 


After completing the workout for the first time myself this weekend (50:51 - no weight vest), I realize how much the community comes together to honor our soldiers. It's an extremely tough workout, but nothing compared to what they go through. Special thanks to CrossFit Tempe for allowing me to join you in remembrance of our fallen heroes. 


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Disclaimer: I am not a physician or a health care practitioner. This site is not meant to provide medical or health advice of any kind. Do not misconstrue any information that you read here as medical recommendation, diagnosis or treatment. The information provided here on this site is intended to serve as a communication of my experiences and to share articles and public material pertaining to health that I come across. It should in no way be interpreted as medical advice of any kind.

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