20240914 Workout of the Day - HeroWOD - Murph

We’re going to be doing challenging workouts on Saturdays. So, for the inaugural Saturday, Murph is scheduled. Going to automatically scale it. Don’t want it to interfere with your recovery!  

Murph is a CrossFit Hero Workout that stands as a testament to the enduring legacy of a Medal of Honor Recipient and U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. 

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served. 

Murph: 

1 Mile Run 
50 Pull Ups 
100 Push Ups 
150 Air Squats 
1 Mile Run 
20/14 lb Weight Vest Optional

May 7, 1976 - June 28, 2005