This is an event that thousands of gym take part in, an event where the CrossFit community comes together to celebrate and remember. At Crow River, you will be able to complete this workout on Memorial Day, in remembrance of all service men and women. You can choose to do the workout in any format to challenge your skills and abilities. Hero WODs are dedicated to men and women who have given the ultimate sacrifice. When you see a Hero WOD in the programming, take a moment to look up the story and reflect on the person and their story. Murph and other Hero WODs can also be used as benchmarks for you to track and see your progress. Workouts during April and May are designed to prepare for Murph and make this an event to remember. You’ve seen an increase in push ups, pull ups and running combinations. We make this an event for everyone! All abilities, everything can be made to challenge your current skills while providing a fun workout atmosphere.

The Workout Murph:

1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Wearing a 20-lb weight vest

Murph’s Story:

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.” From


You have workout options!

You have unlimited options to do this workout. I’ll highlight a few common ones here. Grab a gym friend or go solo, your workout is your choice!

  • With a partner, both people can run 1 mile together, then split up the repetitions. One example is 10 rounds each of 5 pull ups, 10 push ups, 15 air squats, alternating rounds with your partner. Then finish running another mile together.
  • Struggle with push ups? You can do 20 rounds of 5 push ups, 5 pulls ups, 5 push ups, 15 air squats. Remember a clicker or a system to help count the rounds!
  • Worried about the volume? Do a half Murph with 10 rounds of 5 pull ups, 10 push ups, and 15 air squats.

Memorial Day 2018

So, join us on Memorial Day! It doesn’t matter if you have been doing CrossFit for a month or for several years. Get in a great workout and spend some time afterwards enjoying the community of CrossFit (bring something to grill and a dish to share). In our chaotic and busy world, one of my favorite things about a workout with a longer run portion is how the world can slow down a bit. Take a moment for remembrance and reflection.


~Coach Lindsey Johnson