As Memorial Day weekend arrives, many see it as the unofficial start of summer—barbecues, sales, and a long weekend. But for those who know what it truly represents, this weekend holds a much deeper weight. It is a time to remember the men and women who gave everything—their lives—for the ideals of freedom, duty, and honor.
One of those heroes was Lieutenant Michael P. Murphy, a U.S. Navy SEAL who paid the ultimate price during Operation Red Wings in 2005. His legacy lives on—not only in military history, but also in the CrossFit community, through one of the most grueling and iconic workouts ever created: “The Murph.”
Who Was Michael Murphy?
Michael Murphy was more than a warrior. He was a scholar, a leader, and a man defined by selfless service. Nicknamed “The Protector,” Murphy graduated from Penn State University and turned down law school offers to join the Navy SEALs. His sense of purpose was undeniable.
On June 28, 2005, Murphy was leading a four-man SEAL reconnaissance team deep into the mountains of Afghanistan. They were ambushed by over 100 Taliban fighters.
With communications cut off and his team taking heavy fire, Murphy exposed himself to enemy fire in an open clearing to make a satellite phone call to headquarters, requesting reinforcements and providing their location.
He knew it would likely cost him his life, but he did it anyway.
Murphy was killed that day, along with two of his teammates. He was posthumously awarded the Medal of Honor, the nation’s highest military decoration. His sacrifice saved lives and became a symbol of extraordinary valor.
The “Murph” Workout
Before his deployment, Murphy followed a brutal workout routine he called “Body Armor.” After his death, it was renamed in his honor as “Murph.” It has become a cornerstone of CrossFit culture and a powerful way to honor fallen warriors through physical struggle.
The Murph Workout:
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- 1 mile run
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- 100 pull-ups
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- 200 push-ups
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- 300 air squats
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- 1 mile run
(All done wearing a 20-lb weighted vest or body armor)
- 1 mile run
It’s not just about strength—it’s about mental grit, perseverance, and pushing beyond your perceived limits. It’s a physical embodiment of sacrifice and a spiritual test of willpower.
Every year on Memorial Day, CrossFit boxes (gyms) around the world unite to complete the Murph. Not for ego. Not for time. But to remember.
As a seasoned Crossfitter (9 years) I remember training for and looking forward to this WOD (Workout of the Day) every year. It tests your very fiber, of body and spirit, and keeps you humble in the best of ways.
Why Memorial Day Still Matters
We live in a time when national identity, historical memory, and collective reverence for sacrifice are fading into noise. For many, Memorial Day has lost its soul. But it is not just another holiday. It is a day to sit with the gravity of what it costs to be free.
These aren’t abstract ideals. These are real people.
Young. Brave. Committed.
People who had families. Dreams. Futures.
People who died believing they were protecting something bigger than themselves.
Whether you agree with every war or not is beside the point. These men and women stepped into the unknown, knowing they might not return. That level of courage demands respect.
Memorial Day reminds us that the rights we enjoy—the ability to speak, move, question, and live—were paid for with lives. And we must remember them.
Honor Through Action
So, how do we honor the fallen?
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- We remember their names.
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- We carry their stories.
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- We push our own limits in their memory.
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- We live with integrity because they died with courage.
Doing the Murph is more than a workout. It’s a ritual. A test. A communion. When your lungs burn and your muscles shake, you think of those who endured far worse—and never came home. And suddenly, your discomfort becomes a small offering of gratitude.
Final Thought: A Moment of Silence, A Lifetime of Gratitude
This weekend, take time to pause. Not just during your workout or while watching flags at half-staff. But in your heart.
Remember Lt. Michael Murphy. Remember the thousands of others. Say their names. Tell their stories. Teach your children.
And if you do the Murph this year, wear that vest with pride.
Because while we may never carry their exact burden, we can carry the spirit of what they stood for.
Honor. Courage. Selfless service.
It’s more than a WOD. It’s a way of life.
