Memorial Day Murph - the Man Behind the Challenge

This my first spring at Synergy meaning it is my initial exposure preparing for “Murph”. I did not know

what “Murph” stood for when I saw the WOD back on May 6th . After learning what “Murph” stood for, I

wanted to share the premise of the workout. Perhaps there are other folks that may not know and I

want to show Navy Lieutenant Michael Murphy the respect he deserves.

Hero WOD’s are made by CrossFit to honour the men and women who have fallen in the line of duty. On

June 28th , 2005, Lieutenant Murphy was in charge of a four- man Navy Seal team in Afghanistan and

embroiled in a gun battle with the Taliban. The gunfight was in an area that made it impossible for Lt.

Murphy from communicating with headquarters. Without hesitation, Murphy moved away from the

protective mountainside and while being fired upon made contact with his base while remaining calm.

Murphy was shot in the back but completed his call and despite being severely wounded returned to his

cover position with his men and continued to fight. Sadly, Lt. Murphy and three of his men did not

survive the ambush.

It is Lieutenant Murphy’s unwavering courage that relayed the Navy Seal team’s position that led to the

rescue and recovery of his men.

Stories of our fallen heroes are ones that CrossFitters make a big deal out of Memorial Day.

Lieutenant Murphy’s favourite workout was called “Body Armour” now called Murph consisting of:

1 mile Run

100 pull ups

200 push ups

300 air squats

1 mile run

*with a 20lb vest or body Armour

Every year on Memorial Day, CrossFitters around the world pay tribute to Lieutenant Michael Murphy

and his amazing courage and sacrifice for his team.

Typically, Memorial Day in the United States is on the last Monday in May. Synergy chooses to use the

Victoria Day long weekend to give participants ample time to complete the workout.

Respectfully Submitted,

Rosalie