Fitness is more than just exercise—it’s about community, camaraderie, and shared experiences. There’s no better example of this than the annual Murph workout, a CrossFit tradition that challenges us physically and strengthens our bond as a gym family. Read more about Murph
Each year on Memorial Day, CFSTC members come together to complete this grueling yet rewarding workout in honor of Lt. Michael P. Murphy, a Navy SEAL who sacrificed his life in service to his country. Whether you’re tackling Murph for the first time or the tenth, the experience is a powerful testament to resilience, teamwork, and personal growth.
What is the Murph Workout?
Murph is a classic Hero WOD (Workout of the Day) in the CrossFit community. The workout consists of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
For an added challenge, some athletes complete the workout wearing a 20-pound weighted vest to replicate the gear military personnel wear in the field.
While this workout is tough, Murph is scalable for all fitness levels, ensuring that everyone at CFSTC can participate safely and confidently. Our coaches provide modifications and guidance to help each athlete complete Murph in a way that is challenging yet achievable.
Why Murph is More Than Just a Workout
Murph isn’t just about physical endurance—it’s about coming together as a community to honor a hero and push ourselves beyond our perceived limits. Here’s why Murph is a powerful community event at CFSTC:
- We Do It Together – Whether you’re a seasoned athlete or a first-timer, you’ll be surrounded by fellow CFSTC members cheering you on and sharing in the challenge.
- Scaling for Everyone – We make Murph accessible to all, offering modifications such as ring rows instead of pull-ups, reduced rep counts, and partner versions where athletes split the workload.
- Honoring Sacrifice – The workout reminds us of the dedication and sacrifice of our military service members, making it more meaningful than just another WOD.
- The Ultimate Mental Test – Murph is as much a mental challenge as a physical one. It teaches us grit, perseverance, and determination, qualities that extend far beyond the gym walls.
- The Celebration After the Effort – After the final mile, we celebrate together with our Murph and Mingle BBQ/Potluck, an opportunity to connect, recover, and enjoy great food with our CFSTC family.
How to Prepare for Murph
If you’re planning to take on Murph this year, here are some tips to train smart and stay strong:
- Condition Your Body – Increase your push-up, pull-up, and squat volume gradually leading up to the workout.
- Strengthen Your Grip – Since Murph includes 100 pull-ups, improving grip endurance can make a big difference.
- Build Running Endurance – If running isn’t your strength, start incorporating short 1-mile or interval runs into your weekly workouts.
- Listen to Your Body – Murph is challenging, but modifications exist for a reason. Prioritize form and longevity over ego.
- Recover Properly – Refuel with protein and carbohydrates, hydrate, and stretch post-workout to reduce soreness and improve recovery.
Join Us for Murph at CFSTC
Murph is more than just a workout—it’s a tradition that unites our gym, honors a hero, and reminds us of our strength. Whether you’re aiming to complete the full workout, a modified version, or a partner Murph, we want you there.
- Memorial Day – May 26, 2025
- CrossFit St. Charles (CFSTC)
- Murph and Mingle BBQ/Potluck After the Workout
Let’s push through the challenge together and celebrate the power of community, perseverance, and honoring those who serve.
Sign up for Murph at CFSTC today.
