The MURPH at The Epic

By May 9, 2019 Epic Extras

Join us for The ‘MURPH’ Challenge on Saturday, May 25 at 10:00 a.m.

Memorial Day weekend is quickly approaching and we are excited to bring The Murph Challenge to The Epic! This “Hero WOD” is easily one of the most well-known CrossFit workouts and is a significant feat of fitness and mental toughness.


“Hero WODs” are a tribute to fallen members of the military and first responders. These workouts are meant to honor those who gave their lives in defense of our freedoms and in the act of saving lives. Murph is named after Navy SEAL Michael P. Murphy who was killed in 2005 and posthumously given the Congressional Medal of Honor.

The workout consists of a one-mile run to start, 100 pull-ups, 200 push-ups, and 300 squats in the middle, and a one-mile run to finish. Men wear a 20-pound vest and women wear a 14-pound vest.

You do NOT to be super fit or a CrossFitter to do this workout. Murph can be scaled to make it doable for all. You can split the workout in half by doing a ½ mile runs and half the reps. You may also choose to switch out running for rowing, ring rows instead of pull-ups, elevated push-ups instead of on the floor, etc. You also do not have to wear a weighted vest (you must bring your own if you would like to use it for the workout). The purpose of this event is not about the workout itself, but to be a part of something bigger and to remember the fallen as well as those currently serving.

Members can register at The Epic for $5.

If you would like to take part in the official Murph Challenge, an annual fundraiser hosted by Forged that benefits the Lt. Michael P. Murphy Scholarship Foundation, please visit Started in 2007 by Lt. Murphy’s parents and brother, the Lt. Michael P. Murphy Scholarship Foundation now awards 27 educational scholarships per year.


Robert Serna

Author Robert Serna

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