If you've set foot in a CrossFit gym for even ten minutes around this time of year, you've most definitely heard someone utter "MURPH". You're either new and wondering what in the world that is or you've been around the block long enough to still feel the after-effects from last year.

MURPH is a CrossFit Hero WOD that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

MURPH was introduced as a CrossFit Hero workout on August 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program MURPH each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

Before you decide to skip class that day, remember that even Hero WODS are okay to scale - encouraged, evn. As usual, your Be Strong coaches will provide you with a list of alternative movements if needed. If you're wanting to size this WOD up ahead of time, CrossFit provides RX, Intermediate, and Beginner training levels to look up prior to class.