Memorial Day Murph | Programming: May 30th - June 3rd, 2022

May 29, 2022
Memorial Day Murph | Programming: May 30th - June 3rd, 2022


It is a tradition within the CrossFit Community that on Memorial Day, we do “Murph”, one of the most well-known Hero workouts out there. Michael Murphy was graduated with honors from Penn State University. Instead of accepting an invitation to law school he accepted an appointment into the Navy’s officer candidate school. Just 3 months later he attended the Navy’s BUDS (Basic Underwater Demolition/SEAL) training in California. In July of 2002 he earned his SEAL Trident. In October 2002 he joined Operation Iraqi Freedom and spent time in Qatar and Djibouti before joining operation Enduring Freedom which is what the U.S. officially called the war in Afghanistan.


On June 28th, 2005, Lt Michael Murphy, along with 2 other Navy SEALS and 16American Special Operations Forces Soldiers gave their lives in support of their mission. Marcos Luttrell was the only surviving member of their squad and he has told the story of their sacrifice and bravery in the book, and now movie “Lone Survivor”. Murphy’s unit was assigned the mission of capturing or killing a known Taliban leader in the area. After infiltrating the area, they were discovered and surrounded by Taliban forces. During their firefight, even after being injured, Murphy left his place of cover to radio for help. Even after being shot several times he continued to fight and do everything he could to protect his men.


Michael Murphy had plenty of options in life and he chose to do something he believed in to protect those who cannot protect themselves and serve his country with bravery and honor. He received the U.S Military’s highest honor, the Medal of Honor and his fellow SEALS who also perished in the battle, Danny Dietz and Axelson, received the second highest honor, the Navy Cross. Both Dietz and Matthew Axelson also have CrossFit Hero WODs named after them.  


What is “Murph” really all about?

When we do a hero workout such as “Murph” we are honoring the sacrifice that these brave men and women made. Hero workouts are a little bit longer, heavier, and all around more intense. These WODs also give us the ability to be there for the members of our team just as Lt. Murphy was there for his. We challenge each other. We push each other. We encourage each other to hold on and fight for one more, push, pull, step…rep.


It is a workout experience that you will want to be a part of and while it may be one of the toughest workouts you have ever faced, you are not alone. I have never met anyone who was not thrilled they did it once it was all said and done.


What is the workout?


For Time

1Mile Run

100Pull Ups

200Push Ups

300Air Squats

1Mile Run

This is a chipper style workout that was one of Lieutenant Murphy’s favorites. He originally named it “Body Armor” and it was renamed in honor of his bravery.


Can anybody do “Murph” on Memorial Day?


YES! Any and all members of WildFire CrossFit can and should participate in Murph is some way shape or form. There are a few different ways we will allow this workout to be performed and it is up to you as an athlete to be smart in the way you scale this workout both up and down.


The Rx version: When CrossFit originally posted this workout they mentioned that you can “partition” the workout any way you choose. However, since the first time we did “Murph” the “house rules” as well as the standard whenever this workout has come up in competition has been to complete the workout straight through. That means that once the mile run is completed, the athlete must complete all 100 pull ups before moving to push-ups, and all 200 push-ups before moving to air squats.

The standard we will continue for the Rx version of the workout will be to start at the beginning and complete it straight through to the finish.


Partitioning: While you can partition Murph however you want, here are a few suggestions. If you need to modify the exercises themselves such as Ring Rows for Pull Ups, doing the Push Ups off your knees or off a box, go for it. Do whatever you need to do to get through this workout.


Start and End with a 1 Mile Run, then:


10Rounds of:

10Pull Ups

20Push Ups

30Air Squats


20Rounds of:

5Pull Ups

10Push Ups

15Air Squats


5Rounds of:

20Pull Ups

40Push Ups

60Air Squats


And if you need to partition the Run, for 10 Rounds start each round with 300m, for20 Rounds start with 160M (Orange cone on the Right curb), and for 5 Rounds run600m.  

We are going to make sure anyone who want to participate gets to take part in a challenging workout to honor the brave men a and women who sacrifice so much.

Rx+ version: Straight through WITH a weight vest, body armor, sandbag, plate, med ball, or some other weighted object to raise the intensity. Just be smart, be safe, and have fun!


One Final Note: YES…you can wear headphones for the entire workout. Just be aware of what is going on around you and remember that we are a team. If you see someone struggling, you can help to keep them going. If you are only doing this workout to get the fastest time possible then you are missing the point.


So get ready everyone for Memorial Day Murph at WildFire CrossFit! Be ready to work hard, cheer on your team, and have some FUN!


Programming: May 30th - June 3rd, 2022

Monday, May 30th, 2022 (Monday Video)

Warm Up:
Get Warmed Up as necessary for this epic Hero WOD!


“MURPH”:For time:

1mileRun | 2K Row | 8min Cardio



300 Air Squats

1mileRun | 2K Row | 8min Cardio


Partition middle exercises as needed.

Start and finish with a mile run.

Got a vest or body armor? Wear it!

Tuesday, May 31st, 2022 (Tuesday Video)

Warm up:
For quality:

3minFoam Roll

10 Alt Deep Lunge + Rotate

10Active Pigeons

10Hollow Rocks

5Scorpion Stretch Each Sides

5 Row Calories

30secMax Rep Row Calories


Strength: Front Rack Lunge



DB/Light: Front Rack Lunge

6-8 Reps x 8 Sets

2min Rest Between Sets


Bodyweight: Lunges

10 -12Reps x 8-10 Sets

2minRest Between Sets


WOD:2 Rounds, 4 mins each

For max reps of:

25/20Row Calories

10 Side Step Lunges

Max reps in remaining time of: Ab Mat Sit-ups

1minRest Between Rounds


No Row Alternative:

35/40 Sumo DL High Pulls


40/36Air Squats

Wednesday, June 1st, 2022 (Wednesday Video)

Warm up:
6 min AMRAP of:

10 PVC Thrusters

20 PVC Lateral Hops

30 Trunk Twists

40 Leg Swings



1 Power Clean + 2 Push Press




1 Power Clean + 2 Push Press

2 Reps x4-5 Sets

2minRest Between Sets



3 Burpees + 5 Push Ups

x 6 Sets

2minRest Between Sets


WOD:10 rounds for time of:

3 Power Cleans 135/95 lbs

20Double Unders


DB/Light Alt: 10 rounds for time of:

5 Power Cleans

20Double Unders OR 30 Singles


Bodyweight:10 rounds for time of:


20Double Unders OR 30 Singles

Thursday, June 2nd, 2022 (Thursday Video)

Warm up:
2 rounds for quality of:

10Russian Baby Makers

10 Squat+ Twists

10 PVC Shoulder Pass Throughs

10Snatch Grip Sotts Press


Then: For quality w/ 45/35 Barbell

10Barbell Good Mornings

10Snatch Grip Behind-Neck Push Press

10Snatch Balance + OH Squats

1Burgener Snatch Warm-up


Strength:1 Snatch Grip Deadlift

+ 1Snatch High Pull

+ 1Power Snatch



DB/Light:2 Snatch Grip Deadlift

+ 2Snatch High Pull

+ 2Power Snatch

2-2-2-2-2-2Each Arm



4 Glute Bridges

+ 4 Mule Kicks

+ 4Burpees



WOD:21-15-9 reps, for time of:

Handstand Push-up

Power Snatch 95/65 lbs


DB Alt: For Time:

21-15-9Handstand Push-up

30-24-20DB Power Snatch


Bodyweight:21-15-9 reps, for time of:

Handstand Push-up


Friday, June 3rd, 2022 (Friday Video)

Warm up:
10 mins of:

10 Deck Squat Med Ball Toss

10Russian Twist Toss

10Hanging Windshield Wipers On Pullup Bars

10Medicine Ball Step-ups


WOD:10 rounds for time of:

15 Wall Balls 20/14 lbs


5 Burpee Box Jump Overs 24/20 in


DB/BW Alt: 10 Rounds For Time:

15 DB Thruster OR Jump Squats

10 Toes to Bar OR V-Ups

5 Burpee Broad Jumps OR Burpee Lunges (R+L=1)

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