Every year on Memorial Day, CrossFit gyms around the world come together to take on one of the most iconic workouts in the fitness community: Murph. Whether you’re a seasoned athlete or preparing for your very first attempt, the Murph Workout is about much more than fitness. It is a workout rooted in sacrifice, perseverance, and community. These are all things we instill heavily at Alpha Omega Performance as well, so we encourage you to take on the challenge!

If you’re feeling excited (and maybe a little nervous) you are not alone. Here’s everything you need to know before taking on your first Murph.

What is Murph?

Murph is one of CrossFit’s most well-known Hero Workouts (Hero WODs). It honors Lieutenant Michael P. Murphy, a U.S. Navy SEAL who was killed in action during Operation Red Wings in Afghanistan on June 28, 2005. Lieutenant Murphy was posthumously awarded the Medal of Honor for his extraordinary courage and selflessness.

Before his deployment, this workout was one of Murphy’s favorites. He called it “Body Armor,” and it eventually became known as Murph after his sacrifice. Today, thousands of CrossFit athletes complete the workout each year, especially around Memorial Day, to remember the brave men and women who gave their lives in service to our country.

The Workout

The traditional Murph workout consists of:

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1-mile run

Advanced athletes may complete the workout while wearing a 20-pound weighted vest (14 pounds for many women’s competition standards), but the vest is never required.

Why do We Do Murph?

Murph isn’t about posting the fastest time or proving how fit you are. It is an opportunity to honor sacrifice while challenging yourself mentally and physically.

Throughout the workout, there will likely be moments when you feel tired or want to stop. Remembering the meaning behind Murph can help provide perspective and motivation to keep moving.

The workout also brings the CrossFit community together. Members cheer each other on, celebrate every finish, and support athletes of every experience level. Whether you complete the workout in 35 minutes or two hours, crossing the finish line is something to be proud of.

Your First Murph Doesn’t Have to Be “Rx”

One of the greatest things about CrossFit is that every workout can be scaled to match your current fitness level. Murph is no different.

If this is your first Murph, consider one of these options:

• Complete a half Murph.
• Partner with a friend and split the repetitions.
• Reduce the number of pull-ups, push-ups, and squats.
• Substitute ring rows or band-assisted pull-ups for pull-ups.
• Perform push-ups from your knees or elevate your hands on a box.
• Skip the weighted vest.
• Break the repetitions into manageable rounds, such as 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

There is no shame in scaling. In fact, choosing the right version allows you to move well, stay safe, and finish strong.

Stay Safe and Beat the Heat

Murph is often completed outdoors during Memorial Day. Since we live in Pensacola, Florida is makes heat management just as important as fitness.

Here are a few tips for staying safe:

• Hydrate well before, during, and after the workout.
• Wear lightweight, breathable clothing.
• Apply sunscreen if you’ll be outside.
• Listen to your coaches if they recommend slowing your pace.
• Take breaks when needed.
• Watch for signs of heat exhaustion, including dizziness, nausea, confusion, excessive fatigue, or chills despite the heat.
• Fuel your body with a balanced meal before the workout and replenish afterward with protein and carbohydrates.
• Drop into our cold plunge following Murph or any workout

Remember, the goal is to finish feeling accomplished—not to push beyond safe limits.

Lean on Your Alpha Omega Community

One of the most memorable parts of Murph isn’t the workout itself—it’s the people beside you.

Your coaches will help you choose the right scaling option. Fellow members will encourage you through difficult moments. Every clap, high-five, and cheer reminds you that you are not doing this alone.

CrossFit has always been about community, and Murph showcases that better than almost any other workout.

Be Proud of Your Finish

Whether you complete the full workout, a scaled version, or your first-ever Hero WOD, finishing Murph is an achievement worth celebrating.

Murph reminds us that strength is built one rep at a time, resilience grows through challenges, and community makes difficult things possible.

This year, come ready to work hard, honor an American hero, support those around you, and discover that you’re capable of more than you ever imagined. We can’t wait to cheer you across the finish line.

If you’re looking for a community like no other and your home gym in Pensacola, please reach out to us here! We’d love to have you!