21 Apr 2016 – "Murph" is coming...

You saw it in the 2015 CrossFit Games, you took it on yourself right before Christmas and some of you were lucky enough to take it on the first time we did Memorial Day Murph at CrossFit 1864...

"Murph" is coming...

One of the most well-known CrossFit workouts is the hero WOD, Murph: 

With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary


In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. 

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death. 


On Monday 30 May 2016 (Bank Holiday Monday in the UK, Memorial Day in the US), we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, as requested by our members in the Service, our efforts will go towards supporting the charity, Deptherapy. Deptherapy is a small charity based in Berkshire. From their website:

We run specially adapted scuba diving programmes for seriously injured UK armed service people. Our programmes are especially beneficial to those suffering Post Traumatic Stress Disorder and is supported by senior doctors and has provided startling results.
...Those with physical injuries who have been on our programmes reported that the weightlessness that scuba diving provides allows them to be pain free. For many the first time since their injury. For those with PTSD it provides a calming environment as one programme member describes the aquatic realm, “When I put my head under the water the demons disappear.” 

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Deptherapy by bringing your donation to the box on the day, or making a donation via the charity's JustGiving site.

Here's how it will work...

We will be running the event in three heats...

Heat 1 Warm-up will start at 9 am and the workout will begin at 9.15 am.
Heat 2 Warm-up will start at 10 am and the workout will begin at 10.15 am.
Heat 3 Warm-up will start at 11 am and the workout will begin at 11.15 am.

There will be a 45 minute time cap. To be eligible to join a heat, you must show up in time for that heat's scheduled warm-up. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes

What about the weight vest??

We will have a few weight vests available if you choose to do Murph as Rx, HOWEVER, here are the rules...

  • If you have never done Murph before, you will be doing bodyweight only (no vest).
  • If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.
  • The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in! 

Sign up for Memorial Day Murph via Team up and let us know your target time on our Memorial Day Murph Facebook page!


A) Gymnastics Strength / Conditioning
3 rounds for time of:
20 Strict ring dips
20 Strict chest-to-bar pull-ups
10 Barbell turkish get-ups (20/15 kg)

* Adjust your gymnastics movement to make this workout as challenging as possible. Add weight, take your feet off the floor / lower yourself down if you're scaling the pull ups, etc. Your coach will be able to give you suggestions on what you should be doing.