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Christine Bastien-Williams


May 21, 2024

2024 Murph Workout

Hi All! On Sunday May 26th we'll take on the Hero Workout Murph. Below is some information to guide you on the day including workout options and timing.

What is Murph?

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Workout & Scaling Options

Freedom (Rx)

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

*Partition the pull-ups, push-ups, and squats as needed.
*Option: 14/20-lb vest

Partner Option:
1 mile or 800m Run Together
100 pull-ups
200 push-ups
300 air squats
1 mile or 800m Run Together
*Partition and Break up reps of Pull-ups, Push-up & squats as needed


For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

*Partition reps as desired.
*Start the second run no later than 25:00


For time:
800-meter run
Then, 10 rounds of:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
Then, 800-meter run
*Start 2nd run no later than 20:00

Target Times:

Freedom: 36-46 minutes*
Independence: 32-40 minutes
Liberty: 25-30 minutes

* If you expect the Rx’d version of this workout to take you more than 46 minutes, consider scaling to Independence or Liberty. We can also scale movements as desired.

How will heats run?

Heats have been set up in PushPress for 8am, 9am, 10am & 11am. The cookout will follow at 12pm.

Please arrive early to warm up and be ready to go at the top of the hour. We will meet briefly at the heat time for any questions or additional scaling options before starting. We will kick off as quickly as possible to ensure as much of the hour for that heat to work.

Heats have been limited to 12 to ensure everyone has space at the rig for their choice of scaling options. We can open additional capacity as required.

Cookout starts at noon

We'll be providing hot dogs, hamburgers, veggie burgers and the fixings for those as well as paper goods. If you'd like to bring a side or dessert to share, please sign up on the sheet on the bulletin board at the gym. This will let us know what else we may need for the day.

You don't need to complete the workout in order to come to the cookout. Come hang out with us and have some fun!

Let us know if you have any questions!!

Email me at or text us at 860-775-6963

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