Mark your calendars! The annual Memorial Day weekend Murph will return on Sunday, May 29th. This annual worldwide event and CrossFit tradition is one of CrossFit Roots’ most beloved events and we hope you will join us.

We’ve put together this guide to help prepare you for the day and the workout. If you’re new to the workout or have questions, ask any question to a coach at class! Please read the entire post so you’re in the know on all of the pieces that make this event click.

What is Murph?

The CrossFit Hero workout Murph was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. The workout has become a Memorial Day tradition amongst the CrossFit community and a way to honor not only Michael Murphy but all of those who died while serving in the United States military.

What is the schedule?

CrossFit Roots runs this event in heats. Athletes will sign-up on Zen Planner for a workout start time. Please arrive prior to your start time so you can be warmed up and ready to start with your heat.

Doors to the shop open at 8:00 a.m. National Anthem at 8:25am. Heat times:

  • 8:30 a.m.
  • 9:10 a.m.
  • 9:50 a.m.

Please note, you must be signed up in Zen Planner to participate. Due to the structure of this workout and the number of individuals participating, we will not be able to add people to a full heat. Please arrange to come at a different time with available spaces if necessary. Thank you for your cooperation in this. 

When should I get there?

Please arrive before your heat start time with enough time to warm up and be ready to go. Your scheduled heat time is when we say, “3-2-1-Go!”  Please note, due to the number of people in each heat, individuals warming up will NOT be able to get on the pull-up bar during their warm-up.

Can the Roots Teens/Middle Schoolers participate?

Individuals who are currently enrolled in the CrossFit Roots Teens/Middle School program are eligible to do this workout. We are not able to accommodate children who are not in this program. Your options are listed below:

  1. Complete a half Murph solo.
  2. Team up with another Teen and complete the workout as a partner workout.
  3. IF your parent is a current and active member of CrossFit Roots, you can do the workout as a partner workout with your parent!

Please note: you MUST sign-up for class to participate, just like the adults;). 

What is the workout?

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Men wear a 20-lb. vest, women wear a 14-lb. vest.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it.

Murph Fundraiser

This year we are raising funds to support veterans through The Big Fish Foundation. Memorial Day Murph + CrossFit Roots Tanks and Tees are $21 and 100% of the proceeds will go to The Big Fish Foundation. Order your shirt by May 14 (no exceptions!) and wear it with pride during our MDM event!

Order a Tank HERE

Order a T-Shirt HERE

What are the scaling options?

  1. Do the workout as it’s written, but without a 20 or 14-lb weight vest.
  2. Do the workout without a weight vest, and do half the reps of pull-ups, push-ups, and squats (50/100/150).
  3. In teams of 2, without a vest, partners run the mile together, and split the pull-ups, push-ups, and squats. For the pull-ups, push-ups, and squats, only one partner can work at a time.
  4. In teams of 2, without a vest, partners alternate 400m runs for the mile, and split the pull-ups, push-ups, and squats. Only one partner can work at a time for the run and all bodyweight movements.

How should I partition my reps?

You can partition the pull-ups, push-ups, and squats in any way you’d like. Here are some of the more popular options:

  1. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats
  2. 33 rounds of 3 pull-ups, 6 push-ups, 9 squats AND one round of 1 pull-up, 2 push-ups, 3 squats
  3. 50 rounds of 2 pull-ups, 4 push-ups, 6 squats

The push-ups are the movement that limits folks the most. We recommend that you choose the rep scheme that contains a push-up number that you can ALWAYS do. As an example, if an athlete knows they can always get out 6 push-ups, but 10 is probably not going to happen, then they select option 2 EVEN if they look at the pull-ups and think, well I can do more per round than that. 


What if I need help with scaling options and warm-up or need a pep talk?

As always, the coaches are here to help! Many of the Roots coaches will be running the event heats and they will be around and available to chat. We’ll also have a suggested warm-up on the board.

Will there be a potluck this year?

Yes! We will host a potluck this year. Please bring a whole food item to share (we’re serious – save the sugar-laden foods and processed carbohydrates for another potluck). Great ideas include: fruits, vegetables, meats, nuts, hardboiled eggs, bacon, etc. If you’re not sure, just ask. Thanks for your cooperation on this as we work together toward fitness and health. Reminder: CrossFit Roots will be closed on Monday, May 30th.  Enjoy Memorial Day and take a moment to say thank you.