Memorial Day “Murph”

9:30am class only and Open Gym

(all other classes will be cancelled in observance of Memorial Day)

All across the United States, gym-goers will spend their Memorial Day completing a workout many would deem impossible. The CrossFit ‘Hero workout’ known as “Murph” serves to memorialize Navy SEAL Lt. Michael P. Murphy, killed in Afghanistan June 28th, 2005. The workout, originally named “Body Armor” by Lt. Murphy was among the SEAL’s favorite workouts and involves 100 pull-ups, 200 push ups, and 300 air squats sandwiched between a pair of one-mile runs.

The workout not only pays tribute to a fallen hero, but requires that participants battle fear and fatigue to sacrifice body, mind, and soul for the legacy of a man who sacrificed it all. Completing “Murph” is a commitment that should be taken seriously. That said, simply stepping up to the challenge shows courage, and is a way to test how much you are willing to sacrifice and suffer for a workout. Albeit, you must also be prepared to accept the consequences of your actions. Hitting “Murph” with the fury of a thousand suns can and will trash your training for up to two weeks post-workout if you are ill-prepared.

All proper hydration, nutrition and sleep aside — Completing “Murph” requires both respect and dedication. The workout while tough, requires only a small shred of the sacrifice in comparison to that which Lt. Murphy showed through his legendary life and death. We ask that you approach this workout prepared so that you can best honor the man for whom this workout is named. At CrossFit Belltown, we respect those who train with purpose and for a greater purpose, and we are grateful for the sacrifice made by the heroic Lt. Michael P. Murphy.


3025 1st Ave Seattle, WA 98121

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