Why the MURPH on Memorial Day and Madison Rising

What is the MURPH

Why Memorial Day Weekend and who is Madison Rising?

This annual holiday themed workout has become highly established, Hero’s WOD aka workout on Memorial Day Weekend.  I think it’s important to clarify that this does not just have to be a CrossFit community event.  All individuals who care about fitness and supporting patriotic causes should try this for the symbolism and fundraising.  It’s a powerful and emotional day for many, so why not experience a 1-2 hour workout with others, pushing for a common goal.  This is really bigger than the CrossFit community.  Set a personal goal to simply complete this workout.  Do it to get a taste of the level of conditioning and workload our military heroes must undertake.  I’ve listed the workout below.  You can confirm it directly at this CrossFit.com WOD link.

This Memorial Day, whether you choose to do this workout or not, remember our heroes. If you need some EPIC music to motivate your holiday, please check out Madison Rising. Here’s a link to their music video of The Star Spangled Banner.  It rocks!!!

The Murph Challenge is the Official Forged® annual fundraiser, benefiting the LT. Michael P. Murphy Memorial Scholarship Foundation. It is also one of the primary means of funding for the Foundation on an annual basis.  This amazing event will take place throughout the United States on May 25, 2015. This is an extended version of the Memorial Day tradition that so many supporters have been taking part in for the last several years.  You can finish reading this Challenge bio linked here.

Who was LT. Michael P. Murphy (SEAL)?  He was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.  Finish reading this bio at The Challenge site.


The Murph WOD


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

**20lb weight vest or body armor is optional

People do “scale” this workout accordingly to ensure they don’t injure or exhaust their limbs too far.  The true hard core workout is to complete this in order without mixing the different components.  Plus if you are strong enough, you will complete this with a 20lb weight vest, pack or body armor for added resistance to simulate the body armor warn by our military personnel.  I don’t recommend this for newbies, complete this when you have built the level of strength and conditioning necessary to achieve this.  Then scale up to complete this with the weight vest.  Make it an annual goal progression if you prefer.  Just get after it and experience what this cause is all about.

About the author, Scott

Host of the LIVETHEFUEL Podcast | Public Speaker | Sales & Marketing Professional | Coach | Traveler | Consultant | Health Educator | Former Firefighter