WHY WE DO MURPH ON MEMORIAL DAY

A Tradition of Pain, Purpose, and Patriotism

Twelve years. That’s how many times I’ve done Murph. Sometimes with a packed group at a local CrossFit affiliate, sometimes solo with nothing but my vest and my thoughts. Every time—it hurts. Every time—it humbles. And every time—it matters.

Murph isn’t just a workout. It’s a tribute. A 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run—with a weighted vest if you have it. But the real weight isn’t the 20 pounds on your chest—it’s the name behind the workout. Lt. Michael P. Murphy, a Navy SEAL who gave his life in service to this country.

This is why we do Murph on Memorial Day.

When the reps start to burn, I remind myself:

“I can always do one more. They gave everything.”

We move through the pain not for praise, but out of respect—for every soldier who never came home, for every freedom we take for granted, for every family who lives with the silence of sacrifice.

So whether you’re surrounded by a gym full of friends or grinding it out alone—do the work. Feel the struggle. And if you can’t take on Murph this year, that’s okay—just take a moment. Be still. Remember what today is really about.

Honor the fallen. Live with intention. Earn your freedom.

Hard Work isn’t just about lifting weight. It’s about carrying purpose.