To honour the sacrifice of Lieutenant Michael Murphy, who was killed in action while serving in Afghanistan in 2005, CrossFit DireWolf completed the hero workout “Murph” on Bank Holiday Monday – memorial day in the US.
Training for “the unknowable”
The root of our sport comes from the military and emergency responders. To show our gratitude for the work they do, and as a mark of respect for their bravery, there are over 1,000 different hero workouts. And while Murph is perhaps the most well-known, all serve as a symbol of our gratitude for the work these people do, and invite a reason to reflect while we train.
Murph 2023 at CFDW
Although a small handful came in to do Murph for breakfast, we kicked off with our first official heat at 0800. Coaches Mark and Harry briefed everyone at the whiteboard, warmed them up, and helped them choose their scale. To “Rx” Murph, you must complete a one mile run, 100 pull ups, 200 push ups, 300 air squats, and another one mile run, all in a 20lb/14lb weight vest, but there were variations for all!
Murph with some/no vest
The full workout, either without a vest, or wearing a vest for only the running and squats
Murph with a buddy
Running both of the one miles together, and splitting the pull ups, push ups, and squats
Murph with progressions
Completing both of the one mile runs and the squats, subbing the pull ups for ring rows, and using a box for elevated push ups
sMuprh
Halving the workout to an 800m run, 50 pull ups, 100 push ups, 150 air squats, and a final 800m run
Three (and a bit) heats later, with so much support, and so much fun, we threw a mini-after-party for each. We were lucky with wonderful weather and the atmosphere, as always, was fantastic.
A huge well done to everyone who could take part, and to the coaches for putting on another great event for our community. Especially one with so much meaning to so many.