Memorial Day Murph 2019

Join Sharp Edge CrossFit at 9am this Memorial Day 2019 as we pay our annual tribute to Lt. Michael Murphy and together complete his favorite workout, “Murph.”

Who is Lt. Michael Murphy?

Lt. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

Lt. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through his favorite workout, lovingly named Murph.

What is Murph?

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb. vest or body armor.

**Partition the pull-ups, push-ups, and air squats however you prefer.

The Murph Workout Looks Impossible…

As always in CrossFit, every workout is modifiable and scalable to each individual’s needs.  Here are some alternative options to Murph “as prescribed” that will still maintain the integrity, purpose, and challenge of Murph:

  1. Do Murph with a partner.  Divide the reps equally. Run the miles together.  Doing any workout with a friend always makes it less intimidating.
  2. Scale the pull-ups to ring rows.  Use a box or an elevated target for your chest to scale the push-ups.
  3. Do you have knee soreness?  Do running and squats cause you pain?  Modify the run with a row, and modify the air squats with sit-ups.

Sharp Edge CrossFit coaches will provide you with whatever modification you need in order to participate and complete your version of Murph.

Evanston Police and Fire Foundation

This year, as a special thank you to our local first responders, we will be collecting donations for the Evanston Police and Fire Foundation.  Our goal is to raise over $500. Last year we had over 50 people participate in Murph. This year if each person donates $10, we hope to exceed our $500 goal.  Please visit for more information on our local non-profit organization. Cash-only donations.

Stick around afterwards for drinks, BBQ, games, and more!