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Each Memorial Day at Beo, we do something hard on purpose.
We take on “Murph” to honor Lt. Michael P. Murphy, a Navy SEAL who gave his life in service to our country. The workout named after him isn’t just physically demanding—it’s mentally and emotionally powerful, too.
It’s a gut-check, a tribute and an act of gratitude.
And despite its reputation as one of the toughest CrossFit hero workouts, Murph is for everyone. Yes, even you.
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Wear a 20/14 lb vest if you have one. Split reps any way you choose.
That’s the full version. It’s tough. But don’t let that scare you off.
RX or not, Murph is tough. Be smart about what is best for you.
Murph - no vest.
If your Murph time doing all movements as prescribed is sub 45 minutes and you're able to knock out 10-15 pull-ups and push-ups unbroken and with proper form, try wearing a weighted vest. If not, skip the vest and go faster.
Half Murph
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
Partner Murph
Grab a buddy and split the reps however you want.
You both run the first and last mile together.
Modified Movements
Ring rows or banded pull-ups
Elevated or banded push-ups or from knees
Fewer total reps
All legit. All still tough and very meaningful.
You don’t have to go straight through. In fact, you probably shouldn’t.
Option 1: 20 Rounds – Cindy Style
5 pull-ups
10 push-ups
15 air squats
Option 2: 10 Rounds – Bigger Chunks
10 pull-ups
20 push-ups
30 air squats
Option 3: Micro Sets
3/6/9 for 33 Rounds + 1 Round of 1/2/3
33 rounds of:
3 pull-ups, 6 push-ups, 9 squats
Finish with 1 round of:
1 pull-up, 2 push-ups, 3 squats
If push-ups are a challenge for you like they are for a lot of us, break the push-ups into smaller sets in any of these options. For example, in the "Cindy" option: 5 push-ups, 5 pull-ups, 5 push-ups, 15 air squats.
Murph is long. It’s tough. And yeah—it gets grindy. But that doesn’t mean your form should go out the window.
Virtuosity means doing the common, uncommonly well. That applies here more than ever.
Keep your pull-ups honest. Hit full range in your push-ups. Squat all the way down, stand all the way up.
You're not just chipping away at reps—you’re honoring a hero. Do it right.
So however you show up for Murph—Rx or scaled, fast or slow, with a vest or without—do it with heart.
We’re all in this together.
Want to join us for Murph?
Coach Caitie is running heat times at Beo at 7am, 8am and 9am on Monday, May 26th.
You don’t need to be a member, but we do ask that you pre-register your spot.
Email Coach Abby at amccoid@beostrengthandfitness.com to sign up or learn more.