Every year on Memorial Day, gyms across the country come together for one of the most meaningful workouts in the CrossFit world: Murph.
Named after Navy SEAL Lt. Michael P. Murphy, who was killed in action in 2005, this workout isn’t just about fitness—it’s about honoring those who’ve made the ultimate sacrifice. And at CrossFit Alabaster, we take pride in participating with purpose.
But here’s the thing: Murph isn’t just for the elite.
It’s for anyone willing to show up, push themselves, and remember why we do this in the first place.
What Is Murph?
The Murph workout looks like this:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Traditionally, it’s done with a 20-lb weight vest. But at our gym, we offer scaled versions for every fitness level. Whether you’re new or experienced, you can do Murph—and we’ll help you make it meaningful and doable.
Why We Do It
Murph reminds us of three important things:
1. Gratitude – We’re lucky to move our bodies. We do this to honor someone who gave everything.
2. Community – Murph brings people together. Whether it’s your first time or your tenth, doing this workout alongside others creates a shared bond you’ll never forget.
3. Challenge – Murph is tough, but so is life. Finishing it gives you a sense of pride and accomplishment that sticks with you.
It’s Not About Being the Fastest. It’s About Showing Up.
Worried about doing the full version? Don’t be.
We’ll help you scale it to your level—breaking it up into rounds, modifying movements, or even partnering up. What matters most is participating, pushing your limits, and remembering why we’re here.
In fact, many of our members—busy parents, professionals, and people in their 30s, 40s, 50s, and even 60s—complete a version of Murph that’s safe, challenging, and inspiring.
Murph is more than a workout.
It’s a way to honor, reflect, and grow—physically and mentally.
Whether you’re a seasoned member or just getting back on track, we invite you to join us. You don’t have to “be ready”—you just have to be willing.
Why Murph Matters—And Why You Can Do It, Too
