Murph 2025 is officially in the books – and this year (for the first time ever!) with a 20# vest! 😃💪
About “Murph”:
Murph is a CrossFit Hero workout named after U.S. Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan in 2005 during Operation Red Wings. Under heavy enemy fire, Lt. Murphy left cover in order to transmit a call to get help for his men – a heroic act that ultimately cost him his life. He was posthumously awarded the Medal of Honor.
“Murph” was one of his favorite workouts (which he called “Body Armor”). It consists of the following:
1 mile run ➡️ 100 pull-ups ➡️ 200 pushups ➡️ 300 squats ➡️ 1 mile run
(All while wearing a 20# weighted vest or body armor)
After Lt. Murphy’s passing, the CrossFit community named this workout in his honor, and it’s become a Memorial Day tradition ever since.
So, a huge THANK YOU to all who currently serve or have served our country in the past.
We remember you, we honor you, and we carry your legacy forward – one rep at a time! 🇺🇸 🙌 💪
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*For the CrossFitters who might be interested:
1. I tested out a number of vests and found the North Gym brand to be my favorite. If you’re looking for a vest of your own down the road, I’d highly recommend this one! (I purchased mine on Amazon) 👌
2. Despite chalking, I ended up tearing both my hands. So, I’m thinking I should look into a new set of grips… Any suggestions for a good brand/style?
3. I went with the 5 pull-ups, 5 pushups, 15 squats, 5 pushups (for 20 rounds) rep scheme and am glad I did! I’ve done 5 or so bodyweight Murphs in the past and almost always went with the Cindy rep scheme (5-10-15). However, with the addition of the vest this year splitting the pushups up was DEFINITELY a good choice! 😉
4. The video posted only shows 10 of my 20 rounds (because I didn’t realize until my 11th round that I didn’t push the record button on my phone!). 🤦♂️
5. My final time was 58:31 (which for the first time doing this with a vest, I’m plenty happy about! 🤠)
Would you appreciate some extra help and encouragement on your journey to happiness, health, and holiness? I’m here for you! CLICK HERE for some inspiration and a whole bunch of freebies to help you start living your best life today!
Thanks, and God bless you!
HAPPY, HEALTHY, AND HOLY 