Why Does CrossFit Do Hero Workouts Like "Murph"?
Every Memorial Day, thousands of CrossFit athletes around the world lace up their shoes, strap on weight vests, and take on one of the most grueling workouts imaginable: Murph. It's not just a workout - it's a tradition. But why does the CrossFit community put itself through such physical and mental tests? What’s the meaning behind Hero Workouts?
Let’s break it down.
What Are Hero Workouts ?
Hero Workouts, or Hero WODs, are special workouts in CrossFit created to honor the lives of fallen military service members, law enforcement officers, and first responders. These workouts are named after the individuals who died in the line of duty, often including elements that reflect their personality, training style, or story.
"Murph," for example, is named after Lt. Michael P. Murphy, a Navy SEAL who was killed in Afghanistan in 2005. His story was made famous in the book and movie Lone Survivor. Murph’s favorite workout — which he originally called “Body Armor” — was later renamed in his honor.
The standard Murph WOD includes:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run(All while wearing a 20lb vest or body armor)
Why Put Yourself Through It ?
1. To Honor and Remember
At its core, a Hero WOD is a memorial. It’s a physical expression of respect and gratitude. These workouts are designed to be tough — intentionally so. The suffering involved is symbolic. It’s a way to remember the sacrifice of others by pushing ourselves beyond our limits, even if only for a moment.
2. Perspective and Purpose
When you're halfway through Murph, lungs burning and arms shaking, it's easy to want to quit. But then you remember: this pain is temporary. You have the privilege to stop, rest, and recover. The people being honored didn’t have that choice. That shift in perspective is powerful — it brings purpose to the pain.
3. Community and Shared Suffering
One of the strongest pillars of CrossFit is community. Hero WODs bring people together around a shared mission. Whether you’re doing Murph in a garage gym or surrounded by dozens of others at a local box, you’re part of something bigger. The unity, the struggle, and the shared reverence make the experience unforgettable.
4. Mental Toughness and Growth
Hero workouts don’t just build strength — they build resilience. These WODs challenge your mental limits, not just your physical ones. Finishing Murph teaches you something about yourself. That you can dig deeper. That you’re capable of more than you think. That’s a lesson worth repeating every year.
More Than Fitness
In a world that often glorifies convenience and comfort, Hero WODs are a stark and purposeful contrast. They remind us to be grateful, to work hard, and to never forget the sacrifices made for our freedoms.
So the next time you hear the word “Murph,” know that it’s not just a brutal workout. It’s a story. A tribute. A test. A tradition. And a powerful example of what happens when fitness meets meaning.
