“For Time” with Myriad – Episode #31

We are Indianapolis.
So what does that mean?
Memorial Day Murph!
(I bet you thought we were going to say racing)

Memorial Day Murph is a HERO workout that has become a tradition in the CrossFit world. It is typically hosted at most gyms worldwide on Memorial Day weekend. At Myriad, we’ve historically run this workout on the Monday of Memorial day and we host hybrid classes of both Bootcamp and CrossFit lasting 90 minutes together. The workout can be altered in many ways to keep it fun, safe, and challenging per your individual skill level.

This workout is more than just a workout as there is a person who died fighting for our country behind the workout. Here is an excerpt from the official The Murph Challenge 2024 website:

The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments. The event is held annually on Memorial Day, and people from all over the world come together to honor Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.

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. Learn more about the Murph workout and Official 2024 Murph Challenge, and get the free 6-week training program at

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.
**If you’ve got a 14/20-lb vest or body armor, wear it.

Questions discussed about the MURPH workout during this episode:

  • What is a hero workout?
  • What is the “Murph” workout?
  • When, where, and why do we do this workout every year on Memorial Day?
  • How should I prepare for the workout?
  • What other tips and tricks should I know about the Memorial Day Murph workout?

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