If everything in life was easy, we wouldn't learn and we wouldn't grow. By going through tough times and struggles, we are pushed to our fullest potential and find out who we truly are in the process.

Murph is more than just a workout; it is a tribute to a hero, a challenge to your limits, and a reminder of the sacrifices made for our freedom. This annual event honors Lt Michael P. Murphy, a U.S. Navy SEAL who gave his life in service to his country. The workout is designed to push you to your physical and mental limits, just as Lt Murphy did in his final moments. But, do not worry - we have scaling and modification options for ever skill and fitness level.

Lt Michael P. Murphy was a Navy SEAL who was posthumously awarded the Medal of Honor for his bravery in combat during Operation Red Wings in 2005. While on a mission in Afghanistan, his team was ambushed by the Taliban. During the fierce firefight, Lt Murphy exposed himself to enemy fire in order to call for help, ensuring the survival of his team. Tragically, he was killed, but his courage and selflessness continue to inspire us today.

The Murph workout is a grueling test of endurance and strength:

For Time

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Rum

This challenging workout is typically performed while wearing a 20lbs weight vest to honor the physical and mental toughness of Lt Murphy and the other heroes who serve or served in our military. It is not just a test of fitness - it is a test of willpower, determination, grit, and respect for those who have sacrificed so much for us.

We do Murph to remember the sacrifices made by Lt Murphy and countless others who have served our country. We do it to push ourselves beyond what we though possible and honor the legacy of a true hero. It is a chance to unite as a community, test our resilience, and to remind ourselves that we can always do more than we think.

We do it to never forget.

When you participate in Murph, you are not just completing a workout - you are supporting a cause that helps preserve Lt Michael Murphy's legacy. His foundation, the Michael P. Murphy Foundation, supports military families and wounded veterans, as well as promoting leadership programs for young people.

Want to make an impact?

Register through The Murph Challenge and receive a Murph t-shir, hat, patches, etc. for registering. Every donation goes to the Lt Michael P. Murphy Memorial Scholarship Foundation.

Click below to register and donate.

The CrossFit Competitive Season:

CrossFit HQ has introduced exciting updates to the 2025 season! Here’s what’s new:

• The Community Cup: Starts in June and allows more athletes to join the fun for a longer season!
• A streamlined path to the Games: Open → Semifinals → Games.
• Enhanced In-Affiliate Semifinals: Athletes record and submit results with improved judging protocols.
• Revised Elite Calendar: In-affiliate Semifinals bring one Games-qualifying opportunity directly to affiliates.

Key Dates for the 2025 Season

• Age-Group In-Affiliate Semifinals: April 3-6
• Team In-Affiliate Semifinals: April 24-27
• Adaptive Semifinals: May 8-11
• Individual In-Affiliate Semifinals: May 1-4
• Individual In-Person Qualifying Events: April - June
• Community Cup: June 9-15
• 2025 CrossFit Games: August
• 2025 Masters CrossFit Games by Legends: TBD
• 2025 Teenage CrossFit Games by Pit Teen Throwdown: TBD
• 2025 Adaptive CrossFit Games by WheelWOD: TBD
• Pairs Competition by Masters Fitness Championships: October