The meaning of #MemorialDayMurph #CrossFit

This morning, I went and did a CrossFit tradition: Murph. Granted, I’m not the best athlete, and I’m not getting any younger (trust me, I’m older than I look), so I scaled it down to what I call a “half-Murph.” Rather than the full mile runs and the total number of reps, I scaled them down to 800m runs and a rep scheme of 50-100-150, rather than the one mile runs and the 100-200-300 reps that are prescribed. And in case you’re wondering, I finished in 34:53.

I’ve done this workout pretty much each Memorial Day since I joined CrossFit (except for the past couple of years due to the pandemic). I feel it’s my way of honoring what Memorial Day is about.

For anyone unfamiliar with the Murph workout, a little background is in order (those of you who are familiar can skip this paragraph). (Feel free to also check out the Wikipedia link above.) Michael Murphy, for whom the workout is named, was a Navy SEAL who died in Afghanistan. The workout that we call Murph was one he used to do before he was killed in action. Every year on Memorial Day, CrossFit affiliates honor his memory by doing the workout that he used to do.

People honor the memory of deceased servicemen in a number of ways, and this is my way of doing so. What better way to honor the deceased on Memorial Day than to perform the workout of one who gave his life.

Memorial Day Murph — crossing the finish line

Yesterday, I did the annual Memorial Day Murph workout. I’ve written about it before. For those of you unfamiliar with CrossFit, the Murph workout consists of a one mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another mile run. Needless to say, it is a LOT of work!

For those of us who aren’t professional athletes, many of us scale it down. Some people reduce the length of the runs. Many others reduce the number of reps. I set a goal of running (well, okay, “running”) the entire one mile lengths for each run. I broke down the reps into ten rounds of 5 ring-rows (since I can’t do pull-ups), 10 push-ups, and 15 air squats. I had every intention of doing the full twenty rounds, but when I reached round 6 and realized how much time had elapsed, I came to the realization that “twenty rounds isn’t happening!”

As you can see in the photo above, I had a nice cheering crew waiting for me as I crossed the finish line! I finished the workout in 1:04:31.

I started doing CrossFit to get into shape. I still continue doing CrossFit because of the great friends I’ve made and all their support. Find something that works for you, and you’ll keep wanting to go back for more!

Memorial Day Murph

A few of us in the office were discussing plans for the upcoming Memorial Day weekend.  I mentioned that I was doing this thing on Monday called Memorial Day Murph (those of you who CrossFit know what I’m talking about).  I tried to describe the workout, and I couldn’t remember the movements and rep scheme, so I looked it up.  In doing so, I came across this article that talks about “surviving” Memorial Day Murph.

First, I want to talk a little about the article.  Doing Murph as prescribed (“Rx’ed,” in CrossFit parlance) is not for the faint of heart (literally — it’s a pretty intense cardio workout).  I generally make it a point to make sure I’m hydrated (I do this, anyway) and to make sure that I’ve had something to eat before I attack it.  I also make sure that I scale.  I am not in the class of Mat Fraser, and likely never will be.  (When I was a kid, I had a dream of playing for the Yankees, too.  You probably can tell where that went.  But I digress.)  I have yet to run a full mile; I have enough trouble running a fraction of that.  I don’t remember how I scaled it last year; I might have done something like an 800m run (admittedly, I usually end up walking a good chunk of it), ring-rows instead of pull-ups (I still can’t do a pull-up to save my life — I’m working on it), and a reduced number of push-ups and squats.  Nevertheless, even scaled down, it still makes for a pretty serious workout.  But I will say that if a longtime self-admitted couch potato like me can do it, so can you.

I also want to talk about the spirit of “Murph.”  Murph is what CrossFitters refer to as a “hero WOD” — that is, a WOD (Workout Of the Day) that is named for and to honor a hero — in this case, Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005.  (Memorial Day Murph was even made into a fundraiser.)  Hero WODs tend to be intense — moreso than the typical CrossFit WOD.  Every Memorial Day, CrossFitters around the country do Murph in the spirit and honor of this fine man who died for his country.  It is a way for CrossFit athletes to honor this hero, but it’s also a reminder as to what Memorial Day is about.

And, of course, Memorial Day is known as the unofficial start of summer, and is usually accompanied by barbecue, burgers, hot dogs, and beer.  My CrossFit gym is no different; Memorial Day Murph is followed by a cookout, along with plenty of camaraderie.  Our gym members are a close-knit group, and I’m sure other CrossFit gyms are similar.

So, I’ll be spending my upcoming Memorial Day holiday hanging out with a bunch of CrossFit athletes while trying not to exhaust myself from a regimen of running, pull-ups (likely ring-rows for me), push-ups, and squats.  And a good time will be had by all.