Please sign up and fill out a waiver on our Zen Planner!

“Murph” is a classic CrossFit workout known as a Hero WOD. Hero WODs are tributes to a fallen first responder or member of the military. They’re meant to be challenging in order to honor the sacrifice that these brave men and women have made in defense of our freedom. The workout was named after Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, which is why the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

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 lot of discomfort and intensity as a tribute to men and women like Lieutenant Murphy.

This workout, just like all workouts at Invictus, is completely accessible to athletes of any level. We will have options for all the movements; for example, decreased distance for running, biking to sub out running for low impact, ring rows to sub out pull-ups, push-ups from the knees, etc.