Why Do the Murph Workout?

May 20, 2026

Ready for Murph

Every year, CrossFit athletes around the world take on one of the most meaningful workouts in fitness — the Murph. But Murph is more than just a workout. It’s about grit, sacrifice, community, and pushing beyond what you thought was possible. Join us on May 25, 2026, at CrossFit Versatile in Greensboro, N.C.

What Is Murph?

The Murph workout is performed in honor of Lt. Michael P. Murphy, a Navy SEAL who gave his life serving our country in Afghanistan. Murph was one of his favorite workouts, originally called “Body Armor.”

The workout consists of:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Traditionally, athletes wear a weighted vest, but that is completely optional.

Murph is often completed on or around Memorial Day as a way to honor those who made the ultimate sacrifice for our freedom. It’s a chance to remember that the discomfort we feel during the workout is temporary — while the sacrifice made by our heroes was permanent.

Murph Is for Everyone

One of the most powerful things about Murph is that anyone can participate.

At CrossFit Versatile, we believe fitness should meet you where you are. That means Murph can be scaled to fit every athlete, whether it’s your first CrossFit workout or your hundredth.

Scaling options may include:

Shortening the run distance
Using ring rows or banded pull-ups
Modifying push-ups
Reducing reps
Partnering with a friend
Skipping the weighted vest

The goal isn’t perfection. The goal is participation, effort, and honoring the meaning behind the workout.

More Than a Workout

Murph has a way of bringing people together that few workouts can.

You’ll see athletes cheering each other on through every round, high-fiving after difficult sets, and encouraging someone through that final mile. It’s a reminder that CrossFit is not just about fitness — it’s about community.

There’s something special about suffering together, supporting one another, and crossing the finish line as a team. The energy, encouragement, and camaraderie are what make Murph unforgettable.

Why We Keep Coming Back

Murph challenges us physically, but it also reminds us why we train:

To become stronger
To build resilience
To support one another
To honor something bigger than ourselves

Whether you finish with a weighted vest, scaled movements, or alongside a partner, completing Murph is something to be proud of.

This Memorial Day, we invite you to join our community, challenge yourself, and experience what Murph is truly about. Hope to see you for Murph at CrossFit Versatile in Greensboro, N. C.!

Together, we remember. Together, we grow stronger.

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