Murph is More than a Workout

“Greater love has no one than this: to lay down one’s life for one’s friends.” — John 15:13 (NIV)

If you’ve been with us for a while, you already know this is more than just another WOD. It’s a tradition. A challenge. A memorial. And for many of us, it’s a powerful annual checkpoint.

But if you’re newer to the gym or CrossFit or haven’t completed the Murph Challenge before, here’s what you need to know:

1) Murph = 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run (All with a 20/14 lb vest, if you choose)

2) Monday, starting at 9:00am sharp we will run heats every 30:00. There are no heat sheets, no sign ups, just a running clock. We do want folks to start with a group each time so we will encourage everyone to start on one of the half hours.

3) There will be no structured warm-up, and this will not be a coached class, we'll just say "3-2-1... GO!" as a community every half hour and share words of encouragement for others as they're working their way through the reps.

4) It’s long. It’s hard. And it’s absolutely doable—but it’s about so much more than just finishing.

5) Bring a friend! Just have them sign up for the $1 Free Trial.

Why We Do Murph

Named after Lt. Michael P. Murphy, Murph is one of the most enduring Hero workouts. It’s about honoring sacrifice, pushing limits, and remembering that our hardest day in the gym is still a privilege.

Every year, we come together as a community to take this on—not to chase leaderboard spots, but to stand shoulder to shoulder in shared effort.

Whether you do it solo, partner up, scale it down, or tackle it Rx, the meaning stays the same.

This is Your Moment

Preparation time is over—the moment is here. Over the past several weeks, we’ve been quietly (and not so quietly) building Murph prep into our programming. More bodyweight volume. More sustained efforts. More intention.

This week is your chance to put that work to the test—not just physically, but mentally.

As you head into Murph, remember:

Every rep is an opportunity to hold the standard

Every round (if you choose to partition the reps) is a reflection of your integrity

Every step is a reminder that you get to do this

It’s not about perfection. It’s about purpose.

Show up. Move with intention. Honor the effort—and the reason behind it.

It’s Not About the Time. It’s About the Why.

The whiteboard will be there. But Murph isn’t about scores. It’s about stepping into discomfort, honoring the fallen, and realizing how strong we are when we move with purpose.

We’ll see you on the floor for Murph. And in next week’s newsletter, we’ll be back with the next edition of our programming series. Last week we introduced the three pillars of of complete Fitness: Strength, Condition, and Mobility. Next week we'll dive into the three attributes of Strength.

One day, one rep, one intention at a time.