2026 MURPH Hero Workout & Cookout

What is the MURPH Hero Workout?

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 Weekend as a way to honor Lt. Murphy and all others who have given their lives in service.

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The Murph Challenge

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. If you are interested in participating officially, you can get more information at: The MURPH Challenge

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MURPH Workout & Scaling Options

Freedom (Rx)

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

‍*Partition reps as needed. Option: 14/20-lb vest.

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Independence

• 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

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Liberty

• 800-meter run
• 10 rounds of:‍
• 5 ring rows
• 10 push-ups (knees/box)
• 15 air squats

• 800-meter run

‍*Start 2nd run no later than 20:00

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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 as needed.

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Target Times:

Freedom (36-46 min)

Independence (32-40 min)

Liberty (25-30 min)

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*If you expect the Rx'd version of the workout to take you more than 50 minutes, consider scaling to Independence or Liberty.

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Memorial Board

The whiteboard next to the Goals & PR board will be used throughout May to remember service members who have given their lives in the line of duty. If you have someone you’d like to acknowledge, please write their name on the board and include any information you’d like to share.

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Heat Times

Heats have been created in PushPress and will open for reservations starting Sunday, May 10 (two weeks prior to the event).

Heats will run every hour starting at 8:00 AM on Sunday, 5/24, with the last heat scheduled for 11:00 AM. Heats have limited capacity to ensure room at the rig, so be sure to grab your spot in the app early!

Come early to warmup so we can kickoff heats timely at the top of the hour.

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Cookout & Ice Cream!

We always enjoy following MURPH with a cookout! We’ll be grilling chicken, hot dogs, and hamburgers, and providing beverages. If you’d like to bring an appetizer, side or dessert, there will be a sign-up sheet on the bulletin board.

Special Guest: We are excited to announce that our member Phil Giuliani, owner of the Moovin Scoops ice cream truck, will be on-site! Phil will be serving up ice cream and milkshakes to help us cool down.

‍Ice cream and shakes will be provided for participants as part of what CrossFit Good Fortune is providing for the event!

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Everyone is Welcome: Friends and family are encouraged to join! You do not need to do the workout to come down and hang out. Whether you're lifting or just cheering, come enjoy the food and community.

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Murph Shirts

The MURPH shirt preorder is happening now! The preorder will wrap up this Wednesday, 4/29.

All orders will be placed by Friday, 5/1, to ensure they are on-site and ready for you before Memorial Day weekend.

Preorder Here: CFGF Murph Shirt Preorder

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Reminder: The gym will be closed on Memorial Day: Monday, May 25th.

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More Events to Come!!

We have a lot of excitement coming up. Mark your calendars!

• May 7-11: CrossFit Games Age Group Semi-Finals
• May 24: Murph Workout & Cookout
• June 13: Running Workshop with G.O.A.T Physical Therapy & Wellness
• Coming Soon: Keep an eye out for CrossFit Kids details!
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If you have any questions or suggestions for events, reach out to us!‍

Email: christine@crossfitgoodfortune.com or ian@crossfitgoodfortune.com

‍Text: 860-775-6963

Hope to see you soon!

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