“MURPH” – MAY 27, 2019

Memorial Day "Murph"

Every Memorial Day for the last 11 years, members of Diablo CrossFit community come together and complete the hero workout “Murph'” as a way to honor Military men & women who sacrificed their lives while serving Our Country. Murph’ is a very challenging workout that will test your fitness and your resolve. For those who are unable to complete the workout RX, we recommend a “1/2 Murph” or a “Team Murph” – both are great workouts and an excellent tribute for Memorial Day.
  • DATE: Monday, May 27, 2019
  • TIME: 8:00A - 12:00PM (heats on the hour)
  • CLASS / HEAT REGISTRATION: Diablo App or Mindbody Online
  • OFFICIAL 'MURPH REGISTRATION (Shirt, Donation - Not Req'd)
  • COST: Free for Diablo Members & Ex-Members (Please make a donation to 'Murph Foundation)


Be sure to hang out after your “Murph” and have a beverage and some BBQ.  We’ll be grilling hamburgers for everyone. And, we’ll have room on the grill if you’d like to bring your own meat. There’s no cost, just bring a side dish or dessert to share!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  Please read more about Lt. Micheal P. Murphy here

"Murph" Rx

For time*:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

* While wearing a weight vest or flack jacket (#20/14).

1/2 "Murph"

For time: 

  • 1/2 mile Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 1/2 mile Run

"Team Murph"

As a Team of TWO, complete the following for time:

  • 1 mile Run (together)
  • 100 Pull-ups 
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run (together)

Divide the pull-ups, push-ups and squats between teammates as desired. Both athletes must run together for the mile runs.

Two Ways To Participate

1. Memorial Day Murph & Donation to the LT. Michael P. Murphy Foundation 

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. When you make a contribution, you’ll receive a T-Shirt (or Tank) to memorialize your 2019 “Murph’.

Then, come to Diablo and complete the workout Murph with your Diablo family to honor all the men & women in Our Armed Forces who gave their lives serving Our Country.

2. Memorial Day Murph ONLY

Come to Diablo and honor our servicemen & women who made the ultimate sacrifice for our Country by completing the workout ‘Murph (or 1/2 Murph or Team Murph) with your fellow members.