Hero WOD Murph - Swolverine

A hero workout of the day (WODs) aka Hero WOD is a workout tribute specifically to a fallen soldier, member of the military, and/or first responder. The workout is usually harder and longer than most programmed workouts in functional fitness and CrossFit gyms alike. The reason? To show tribute and respect to the work, dedication, and labor that the fallen hero gave to our country to protect and defend our freedoms. In this article, we're highlighting Hero WOD "MURPH".

Hero WOD Murph - Swolverine

Remembering Navy Lieutenant Michael Murphy

On one of the deadliest day for United States forces since starting Operation Enduring Freedom, Lt. Michael Murphy and his squad embarked on Operation Red Wings, on June 27, 2005. Lt. Murphy was a Medal of Honor Recipient after his death (read full operation story here) for “selfless leadership, courageous actions, and extraordinary devotion to duty”. He was killed in Afghanistan on June 28, 2005 at the age of 29.

“The Naval Special Warfare (NSW) community will forever remember June 28, 2005, and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce firefight on the front lines of the global war on terrorism (GWOT).”


Lt. Murphy regularly did the hero WOD Murph and called it Body Armor. The workout first appeared on the CrossFit Main Site on August 18, 2005.

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Hero WOD MURPH - Swolverine

Why Do We Do Hero WODs

While the main focus of the workout is often to pay tribute, respect, and remembrance to the fallen hero, hero WODs are also a great test of physical ability and performance capacity. Not only are you going to enter into the workout experiencing great physical tests, but you’re also going to cross barriers between the body, the mind, emotions and experience. You might cry, you might scream, you might bleed even, but with a deeper connection to the workout and the ‘why’, you give tribute one grueling rep at a time.

Never Forget

If there are two things we love, it’s CrossFit and our military, first responders, and all the selfless individuals on the front lines. Please join us as we remember Lt. Michael Murphy alongside our box mates.


Hero wodWorkout

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