In Honor of Memorial Day

Happy Memorial Day!

While most of us are off work and enjoying our 3 day weekend, we must not forget the importance of Memorial Day itself.  It is a day to remember the men and women who died while serving our country.

Murph for Miller 2013

In honor of Memorial Day, my CrossFit gym hosted their 6th annual event, Murph for Miller, which I had the pleasure of participating.  (<— although I may have opted for an alternative word for ‘pleasure’ while actually doing the workout. 😉 )

murph for miller

“Murph” is the name of a WOD (Workout of the Day), in memory of Navy Lieutenant, Michael Murphy, who was killed in Afghanistan in 2005.  The following was his favorite workout and thus, named Murph in honor of him.


  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

The event, Murph for Miller, is held each year to not only remember Michael Murphy, but also to honor a local United States Army Special Forces solder, SSG Robert Miller, from Wheaton, Illinois who also died in action in 2008.  (You can read a little more about him in the above picture.)  Seeing how I spent my entire childhood and adolescent years growing up in Wheaton, I was particularly interested in getting involved in such a great cause.

Each of the 1-mile runs must be completed in its entirety at the beginning and end of the workout; however, the pull ups, push ups and squats can be partitioned whichever way the athlete(s) chooses.

murph for miller squat

Since this was my first time tackling Murph, Tracie, one of our coaches (above), was kind enough to partner up with me and split up the workout half and half.

murph for miller run

I ran the first mile while Tracie took care of the second, and we divided the remaining workout into rounds of 3-6-9 (3 pull ups, 6 push ups, 9 squats) and took turns completing 3 rounds before switching off.

murph board

Again, I don’t know why I think the workouts always look semi-‘easy’ on paper, but this WOD was anything but!  It was tough!!  We finished Murph together in 34 minutes, 50 seconds, and I’m still feeling the after-effects all over my body.  Ouch!


I stuck around the gym to watch the other heats take on Murph.  It was such an exciting event with a DJ who played upbeat, motivating music to energize the participants, as well as the spectators who all cheered on the athletes!

murph for miller tccf 6

The workout as prescribed (aka RX) is to complete Murph entirely by yourself… with a weighted vest.  I would say the majority of participants steered away from the weighted vest.  Some completed a full Murph, others did half by themselves.  And then some partnered up for the entire Murph and worked as team, like Tracie and I.

Military Heat

murph for miller military heat start 2

The 11:00 am heat consisted of all military and/or uniformed participants.

murph for miller tccf 2

murph for miller tccf 5

murph for miller tccf 4

murph for miller tccf 3

Marines, Air Force, Police, and Fireman all came out for the event.  It was so cool to watch this heat and honor those who serve our country.

murph for miller military group

Everyone did such a great job and Murph for Miller was a huge success!

crossfit group

Special Thanks

Although Memorial Day is technically observed for those who died while serving our country, I still have to give a “shout-out” to my brother, Pete, who currently serves in the Coast Guard.

peter coast guard

Thank you for your service! 🙂  And of course, thanks to everyone else who is also currently in the service!  Your time and dedication is incredible and very much appreciated.


Enjoy your Memorial Day, whatever you decide to do, but don’t forget to remember those who fought, served, and died for our country!

(Most of the pictures on this post were taken by and borrowed from CrossFit Tri Cities.)


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