Every Memorial Day, CrossFit gyms around the world participate in a workout called Murph. At first glance, Murph sounds intimidating: 1 mile run 100 pull-ups 200 push-ups 300 air squats...
At Breathe CrossFit, Murph is more than a workout—it’s a Memorial Day tradition that pays tribute to Lt. Michael Murphy and all those who’ve sacrificed their lives for our country. But it’s also one of the most physically demanding WODs of the year.
The volume is high: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1 mile run. For experienced CrossFitters, it’s a challenge. For those who haven’t been training consistently—it can be dangerous.
Coach Toni, 22 weeks pregnant and recovering from the flu, is taking the bench for Murph this year.
“This isn’t about backing down—it’s about being smart. Just because it’s a tradition doesn’t mean it’s right for everyone every year.”
Whether you’re modifying with lower volume, partnering up, or doing a different workout entirely, Murph is about effort, intention, and honoring others—not ego.
If you’re unsure whether it’s the right time for you, this podcast breaks down how to assess your readiness, scale safely, and still show up meaningfully this Memorial Day.
