MDW Murph

Honoring a Hero: Memorial Day Weekend “Murph” Workout at Urban Athletic Club

This Memorial Day weekend, join us at Urban Athletic Club as we pay tribute to a true American hero, Navy Lieutenant Michael P. Murphy, with the “Murph” workout. We are honored to host this event on Saturday, May 25, and again on Monday, May 27, both starting at 9:30 am.

Who Was Lt. Michael P. Murphy?

Lt. Michael P. Murphy was a dedicated U.S. Navy SEAL officer from Patchogue, NY, who made the ultimate sacrifice for his country on June 28, 2005, in Afghanistan. His bravery and commitment to his team during combat operations led to him being posthumously awarded the Medal of Honor, the highest military decoration in the U.S. His courage is also commemorated with the Silver Star Medal (upgraded to the Medal of Honor) and the Purple Heart.

The “Murph” Workout: A Tribute to a Warrior

The “Murph” workout is more than just a series of physical challenges; it’s a tribute to Lt. Murphy’s warrior spirit and his favorite workout, initially named “Body Armor.” CrossFit® officially named it “Murph” after Lt. Murphy to honor his memory and his unwavering dedication to serving the nation.

The Challenge:

  • 1-mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1-mile Run

All participants are encouraged to wear a weight vest, as prescribed (“Rx”), to fully embrace the intensity Lt. Murphy would have experienced wearing his body armor. For those seeking an even greater challenge, the “Rx+” version requires completing the workout unpartitioned, exactly as Lt. Murphy would have done.

At Urban Athletic Club, we are committed to making the “Murph” workout accessible to all fitness levels. Through our Level Method programming, we will offer scaled versions of the workout, ensuring that everyone from beginners to advanced athletes can participate safely and effectively. This approach allows each participant to challenge themselves according to their own fitness level while still being part of this important community event. Join us to honor a hero and push your own limits, no matter where you are in your fitness journey.

Why Join the “Murph” Workout?

Participating in the “Murph” is a powerful way to reflect on the sacrifices made by those like Lt. Murphy who have given their lives in service to our country. It’s a day to challenge yourself physically and mentally, and to honor those who have made the ultimate sacrifice.

Event Details:

  • Location: Urban Athletic Club, Shaw neighborhood, near downtown DC.
  • Dates: Saturday, May 25 and Monday, May 27 (Memorial Day)
  • Time: 9:30 am on both days

Join us this Memorial Day weekend to honor and remember Lt. Michael P. Murphy. Whether you are a seasoned athlete or a fitness enthusiast, this workout is a meaningful way to pay tribute and challenge yourself in the spirit of a great American hero.

Let’s come together as a community to remember and to challenge ourselves. Members: Reserve your spot in Chalk It Pro. Guests: Purchase a pass here

Honor the past, challenge the future!