Memorial Day Murph – Info and FAQs


Memorial Day Murph – Info and FAQs

Lt. Michael P. Murphy (SEAL) - Veterans Funeral Care

What is Memorial Day Murph?

Named in memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul. A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor” For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.

How to strategize for MDM?

Click here to read “how to survive Memorial Day Murph”

The WOD is a bit intimidating, how would I ever be able to do it?

This workout can be scaled, teamed, halved, or whatever else needs to happen to make it conquerable for EVERYONE!  See some options below:
     1 mile run
     100 pull ups
     200 push ups
     300 squats
     1 mile run
MDM Virtual Style will look like this:

     10 min – Run/Walk/Bike/Row/whatever you’ve got at home
     20 min – AMRAP – “Cindy”:

  • 5 Pull Ups*
  • 10 Push Ups
  • 15 Air Squats

     *Pull-Ups – If you have a pull up bar at home or take on one of our other pull-up alternative movements that  

     will be reviewed in the training prep-classes.

     10 min – Bookend whatever you did before.

Rx = Straight thru like a chipper wearing a 20# vest
WOD Scaling Options:
Option 1 =
Run 1 mile
20 rounds of “Cindy”
     5 pull ups
     10 push ups
     15 squats
Run 1 mile
Option 2 = 1/2 Murph (cut everything in half)
Run 1/2 mile
10 rounds of “Cindy”
Run 1/2 mile
Option 3 = 1/4 Murph (Cut everything and do 1/4)
Run 400 meters
5 rounds of “Cindy”
Run 400 meters
Option 4 = Team Murph
(Make it a partner WOD pick any of the options above and split it with a partner)
Run 800m together
Alternate rounds of “Cindy” (you go, I go = each do 10 rounds)
Run 800m together
Exercise Scaling options =
Pull Ups (hang from the bar with arm at full extension pull until chin is over the bar) =
  •      strict
  •      Butterfly
  •      Banded
  •      Jumping
  •      Ring rows
Push Ups (chest to deck/bar/box press to full arm extension) =
  •      On toes on the floor
  •      On knees on the floor
  •      On a box at a height of your choice. Bar push ups won’t be an option given the amount of people and pull ups going up.
Air squats (hips below parallel, stand to full hip extension) =
  •      Free standing
  •      To a ball
  •      To a various height box of your choosing

Check out the photos from one of the past MDM Challenges.

Finally, while not required to participate with us, it is strongly encouraged that you support the cause by registering here –