Murph Group Challenge


Deadline is April 28th to register to get the t-shirt. Group and individual event .

'Murph' is a classic Functional Fitness workout known as a Hero WOD. Hero WOD's are made by CrossFit & other Functional Fitness Organizations to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael's favorite workout to do, which at the time referred to it as 'Body Armor', hence the 20-lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.


The Workout

  • 1 mile Run
  • 100 Pull-Ups (strict or kipping, chin over bar)
  • 200 Push-Ups (chest to deck, must touch the floor and arms fully lock out)
  • 300 Air Squats (Full ROM, squat beyond 90 degrees, hips drop below top of knee)
  • 1 mile Run
  • *With a 20-lb Vest or Body Armor for men or 14-lb for women.

  • OPTION 1: No vest
  • OPTION 2: Partition the movements however you need with or without a vest.
  • OPTION 3: HALF MURPH. Cut everything in half.
  • OPTION 4: Can't run? You can always Row for 1,800 meters or Bike for 2k instead of each 1 mile run.


  • Pull-ups: Inverted Rows or DEEP TRX Rows or Jumping Pull-ups (see Kat for details).
  • Push-ups: May be elevated to box or rail. Avoid Knee Push-ups.
  • Squats: Lunges or Squat to box.
Learn MOre
  • Date: 4/28

The event is finished.


Apr 28


12:00 pm - 6:00 pm
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