Every Memorial Day, we do the Hero Workout, “Murph.”

This workout is in memory of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old.

Murphy knowingly put himself in harm’s way to call for reinforcements for himself and his team. Murphy and all but one of his team lost their lives that day, and we do this workout in his honor.

Murphy was posthumously awarded the Congressional Medal of Honor for his courage and sacrifice that day.

Murphy himself created this workout and originally called it “Body Armor” (hence the option to wear a vest). This is not an easy workout.

You should pace yourself, and remember that this isn’t your typical class WOD. This workout is meant to remember those who have died for our freedom, so keep that in your head as you’re chipping away at the reps and running that final mile.

Good luck!