But Murph is more than just a brutal workout.

In this episode, we break down the story behind Memorial Day Murph, why the CrossFit community continues to honor Lt. Michael Murphy through this Hero workout, and how athletes of all levels can prepare to perform it safely and intentionally.

We discuss:

• The history and meaning behind Murph
• Why Hero workouts matter
• Common mistakes athletes make before Murph
• How to pace and partition the workout
• Scaling options for beginners
• Recovery and hydration strategies
• The importance of community and remembrance on Memorial Day

Whether this is your first Murph or your fifteenth, this episode will help you approach the workout with purpose, preparation, and perspective.

Murph is not about ego. It’s about honoring sacrifice, embracing challenge, and remembering that fitness can represent something bigger than ourselves.