Memorial Day Murph with Coach Courtney!

Hey Team!

Its that time of the year again, Bank Holiday Monday 31st May, Coach Courtney will be taking you through Murph!

This is when we tackle the annual Crossfit hero WOD “Murph” . This is going to give you in-depth information as to what murph is, why we do it & how to scale accordingly to you!

What is murph?

1 Mile run

100 pull-ups

200 pushups

300 air squats 

1 mile run

With a weighted vest (20LBs/14LBS)

Why do we do it?

Memorial Day is an American Holiday which honours the men and women who have died while serving in the US Armed Forces.

CrossFitters honour Memorial Day by participating in the workout Murph

Murph, named after Lieutenant Michael P. Murphy.

Unlike some other CrossFit workouts, completing Murph isn’t about crushing your time or even finishing the workout as written. Murph exists as a reminder of the actions and sacrifices of men and women like Lieutenant Michael P. Murphy. 

Murph is an opportunity for those of us who are still around to celebrate Memorial Day to experience a whole bunch of discomfort and intensity as a tribute to men and women like Lieutenant Murphy – as that is what murph is, Discomfort & intense!

Whats right for me?

There is no denying Murph is tough, yes, but you don’t have to be super-fit or have all the movements to take part. 

Remember, as ever, everything can be scaled down to help support you through the workout – no matter what the movement is, If you want to try Murph, but you’re new to exercise, new to CrossFit or have movement limitations there are some examples of what we can do on the day to support you, You can also modify the exercises according to your comfort and fitness level. 


Low fitness levels/new to CrossFit?

You can always split the Murph workout in half. That equals a 800-meter run, 50 pull-ups, 100 push-ups, 150 squats and another 800-meter run.

If the running is uncomfortable for you or you are recovering from an injury, substitute the run segments with an alternative form of cardio (rowing, air bike).


There are the options of using bands/perform jumping pull-ups. Similarly, if regular push-ups give you trouble, elevate your hands on a box.

Or if you struggle with squats, try squatting to a box/bench.

Beyond modifying exercises and splitting the workout in half, there are different ways to attack the Murph workout. While you have to start and end the workout with the run (or alternate cardio), you can feel free to split up the pull-ups, push-ups and squats however you wish. It’s also worth noting that you don’t have to wear the weighted vest if you’re not ready for it.

As always, please chat to the coach before the class to check in with the movements you should scale accordingly too!

Side notes

  • Arrive hydrated for this workout (its meant to get super warm on Monday!)
  • Have a big bottle of water for during the workout
  • Have food ready for after the workout
  • Get a good nights sleep on Sunday night

If you’re hesitant to try the workout because you don’t think you’ll be able to complete it as-written, know that us coaches will work with you to ensure you have a safe and enjoyable experience. 

Remember, skipping the workout just because you can’t do everything in it, misses the point of doing the workout in the first place – its all about the reason we do Murph, rather than focusing on the limitations we may have with some of the movements.

Your Fortitude coaches! 🙂 x

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