The True Meaning Behind Murph and Hero Workouts
Every year around Memorial Day, thousands of people across the country gather in gyms, garages, driveways, parks, and parking lots to do one thing:
Murph.
For some, it’s a challenge. For others, it’s tradition. For many, it’s one of the hardest workouts they’ll do all year.
But the true meaning behind Murph — and all Hero workouts — goes much deeper than fitness.
At CrossFit Barrington, we remind our community every year that Hero workouts are not about leaderboard scores, PRs, or showing how tough you are.
They’re about remembrance.
More Than Just a Workout
Hero workouts are CrossFit workouts created to honor military members, first responders, and public servants who gave their lives serving others. Each workout is named after a fallen hero and is designed to be uniquely grueling — not for the sake of difficulty, but as an act of respect through effort.
Murph specifically honors Lieutenant Michael Murphy, a Navy SEAL who was killed in Afghanistan in 2005 during Operation Red Wings. The workout — a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run — was one of his favorites.
When we do Murph, we are not pretending to understand the sacrifice these heroes made.
A hard workout will never compare to war. A set of pull-ups will never equal true loss. Sweat and fatigue are temporary.
But for one hour, we choose discomfort on purpose.
Why? Because effort is a form of respect.
Honoring Through Effort
That’s the heart behind Hero workouts.
The suffering is not the point. The remembrance is.
Every rep becomes a small act of gratitude. Every round becomes a reminder that freedom has a cost. Every difficult moment becomes an opportunity to reflect on people who gave everything for something bigger than themselves.
That’s why these workouts matter. Not because they’re brutal. But because they make us pause.
In a world that moves fast and forgets easily, Hero workouts force us to remember. To remember names. To remember sacrifice. To remember courage. To remember service.
And maybe most importantly — to remember perspective.
“I Get To Do This”
One of the phrases we say often at CrossFit Barrington is: “I get to do this.”
Not: “I have to.”
We get to move our bodies. We get to challenge ourselves. We get to struggle beside people we care about. We get to wake up healthy enough to attempt something hard.
That mindset changes everything.
Because while Murph is difficult, it’s also a privilege. A privilege to gather together. A privilege to push ourselves freely. A privilege that exists because others sacrificed for it.
That perspective matters far beyond the gym walls.
The Beauty of Shared Struggle
One of the most powerful parts of Murph is that people of all levels do it together.
Some wear weighted vests. Some scale the reps. Some walk instead of run. Some simply show up and cheer others on.
And all of it matters.
Because Hero workouts were never meant to exclude people. They were meant to unite people.
For one hour, nobody really cares what your score was. What people remember is who encouraged them, who stayed for the final reps, who suffered beside them, and who honored the workout with humility and effort.
That’s community. That’s purpose. That’s what makes CrossFit special.
Bigger Than Fitness
At the end of the day, Murph is not really about pull-ups, push-ups, squats, or running.
It’s about gratitude. It’s about remembering that we are capable of hard things. It’s about honoring people who endured harder things than most of us can imagine. It’s about perspective. It’s about service. It’s about humility.
And maybe that’s the real lesson behind every Hero workout: to stop complaining, to appreciate what we have, to carry ourselves with more gratitude, and to remember that sometimes the most meaningful things we do in life are not done for ourselves.
So this Memorial Day, when the workout gets uncomfortable, lean into it.
Not for a better score. Not for social media. Not to prove something.
But to honor.
Because for one hour, every rep becomes a small act of remembrance.
And that matters.
Join Us for Murph at CrossFit Barrington
Every Memorial Day, CrossFit Barrington comes together as a community to honor the fallen through Murph. Whether you’re a seasoned athlete or have never done CrossFit before, you’re welcome to join us. The workout is scaled for every level — what matters is that you show up.
If you’re in Barrington, Lake Zurich, Palatine, Deer Park, Inverness, or anywhere in the northwest suburbs — come be part of something bigger than a workout.
Book a free intro session to get started at CrossFit Barrington.
Frequently Asked Questions About Murph and Hero Workouts
What is the Murph workout?
Murph is a CrossFit Hero workout consisting of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final one-mile run — typically performed wearing a 20-pound weighted vest. It honors Lieutenant Michael Murphy, a Navy SEAL killed in Afghanistan in 2005. CrossFit communities worldwide perform Murph on or around Memorial Day.
What is a Hero workout in CrossFit?
Hero workouts are CrossFit workouts named after fallen military members, first responders, and public servants who gave their lives in service. Each workout is designed to be uniquely challenging as an act of remembrance and respect. They are performed by CrossFit communities around the world, often on specific dates of significance.
Can beginners do Murph?
Yes. Murph can be scaled for any fitness level. Beginners might substitute ring rows for pull-ups, do push-ups from their knees, reduce the total rep count, or walk instead of run. Many people also partition the reps into manageable sets. The point is participation and respect, not performance.
Do you have to wear a weighted vest for Murph?
No. The weighted vest is optional and is considered the “Rx” (prescribed) version. Most people — including experienced CrossFitters — do Murph without a vest. There is no requirement to wear one, and scaling the workout is encouraged.
