Honoring Sacrifice, Building Community: Why “Murph” Matters at FGFIT
“Greater love has no one than this, that someone lay down his life for his friends.”
— John 15:13 (a line Michael Murphy kept close)
The Story Behind the Workout
On June 28, 2005, Navy SEAL Lt. Michael P. Murphy made the ultimate sacrifice during Operation Red Wings in Afghanistan. Surrounded and out‑numbered, Murphy left cover, exposed himself to enemy fire, and radioed for help—an action that saved the lone survivor of his four‑man team and countless quick‑reaction forces en route. He earned the Medal of Honor and, post‑humously, the CrossFit community renamed his favorite “Body Armor” workout to “Murph.”
The Prescription (RX)
1 Mile Run
100 Pull‑Ups
200 Push‑Ups
300 Air Squats
1 Mile Run
All while wearing a 20 lb weight vest or body armor.
Why We Do Murph at FGFIT
Remembrance & Perspective
“Murph” reminds us that the discomfort we feel in the workout pales next to the courage required in combat. It’s a tangible moment each year to pause, reflect, and say thank you.Community Bond
Few workouts break down walls like Murph. Whether you’re a fresh‑faced novice splitting reps with a partner or a seasoned athlete chasing a sub‑40, everyone suffers together—and celebrates together. High‑fives are louder, ice baths more crowded, and camaraderie deeper afterward.Benchmark of Growth
Because Murph is traditionally performed every Memorial Day, it becomes a yearly measuring stick. PR by two minutes? Improve your push‑up sets? That progress is both physical proof of training and an emotional reward.Embodied Core Values
At FGFIT, our pillars are Resilience, Service, and Intentionality. Murph checks all three—challenging durability, rooted in service, and requiring a game plan to survive those reps.
A Final Word
Lt. Michael Murphy wrote in his journal, “Sometimes you have to put others before yourself.” Every time we tackle Murph, we keep that spirit alive—one mile, one pull‑up, one push‑up, and one squat at a time. Join us on FRIDAY 5/23/2025 Memorial Day Weekend at FGFIT, where we’ll sweat, suffer, and remember—together.
See you on the start line. Vest optional, heart mandatory.
— The FGFIT Coaching Team
