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Navy Lt. Michael Murphy CrossFit Routine

This ultimate hero workout honors those we should never forget.

Rob Orlando
Navy Lt. Michael Murphy CrossFit Routine

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There are two categories of benchmark CrossFit workouts: “Girl” workouts and “Hero” workouts. The former includes beasts like Nancy and Fran, and the latter are named after military, law- enforcement, and civil-service personnel who have made the ultimate sacrifice. CrossFit headquarters created a workout named in these people’s honor, and the CrossFit community pays tribute to the fallen by completing the challenging workouts to the best of their ability. These sessions are usually on the longer side, 20 minutes-plus, forcing athletes to focus inward when things get really uncomfortable.

Who Was “Murph”?

Almost all experienced CrossFitters have attempted “Murph” at one point or another. It’s long, painful, and named after Navy lt. Michael Murphy, 29, of Patchogue, NY, a SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor.

How It's Done

Patiently. Elite crossFit athletes will take more than 25 minutes to finish, with some wearing a 20-pound weighted vest from beginning to end. Many crossFitters will carry more than double that figure. The sheer volume of reps is daunting, but that’s what makes this workout so special. When you’re 40 minutes in and still haven’t started your second mile run, a strong mental game is the only thing that can see you through to the end.

Directions

if you’re not accustomed to the high volume, make a scaled attempt first. drop the reps by 50% and see how you recover. Assuming it’s not too bad, wait a few weeks and take a stab at the full WOD. Add a weighted vest only once you blow through the workout.

My mindset when I do any Hero workout is one of remembrance. Spend a few moments beforehand thinking about the sacrifice made by its hero namesake, then charge ahead with courage to the finish line.

What “Murph” Is

For Time:

  • 1-mile run
  • 100 pullups
  • 200 pushups
  • 300 air squats
  • 1-mile run

Partition the pullups, pushups, and squats as needed. There’s no time limit. For more go to crossfit.com.

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