If you’re thinking this sounds like some sort of crazy-intense boot camp, you aren’t too far off: The Murph workout, named after Navy SEAL Lieutenant Michael P. Murphy, was created by the SEAL and has been held on Memorial Day each year since Murphy was killed in action in 2005. CrossFit gyms around the country celebrate Murphy’s legacy and honor those who have served by gathering together to push through the brutal “hero WOD,” or workout of the day.
Burg CrossFit hosts the Murph WOD each year, and participation is growing. Although I have been going to Burg for about two years now, I hesitated before signing up for Murph. I’m all about running and I love me some squats, but I still can’t do a single pull-up and I struggle to do more than 10 push-ups at a time.
The coaches at Burg hype it up, though, so I signed up for one of the early heats (the gym schedules a handful of heats to keep things organized and give everyone their space on the bars). Last year, I was too insecure to even think about doing Murph — which is one reason why I decided to suck it up and go for it this time around. CrossFit has a way of highlighting your insecurities and then leaving you to decide what you want to do with them.
Murph is no exception.
I learned this firsthand when I showed up Monday morning. It was my day off, but excitement and nerves had me up early and ready to go. I pulled on some red, white and blue and headed out the door.
I had a few minutes to spare before the first heat began, but the parking lot was already crowded — including three news station vehicles. This is an even bigger deal than I realized.
I finished the last of my coffee and headed inside. Burg is a big, warehouse-style gym and its usual buzzing energy was turned up a notch that morning. Aside from members of the community waiting to begin their workout and news crews taping the scene, there were also a few booths from local vendors set up: Made Coffee offered free samples, the FitStop Truck was slinging protein shakes galore, and the Brian Bill Foundation provided bracelets and pamphlets on their nonprofit organization.
Brian Bill was a Navy SEAL killed in the line of duty; the foundation his family began in his honor helps Special Operations military heal their “invisible wounds:” PTSD, TBI and other aftermaths of war. Current and former military veterans participate in a 5-day program full of team-building activities and various forms of therapy. One hundred percent of the program’s costs — including airfare, food and lodging — are covered by the foundation.
I was humbled to be there and grateful to honor those who have served in a small way by participating in the Murph hero WOD.
After gym owner Tony Vouis gave an overview of what to expect, we all took a moment to reflect. We placed our hands on our hearts as the national anthem played and then paused and considered why we were there.
The first heat began and I was inspired to see one of the military veterans run his mile carrying an American flag. When it was my group’s turn, I felt more excited than nervous. I was also proud to be there, proud to be a part of a community who honors our heroes.
I pushed through the first mile run, grateful that one of our coaches, Nicky, was on her bike riding alongside us to cheer everyone on. I returned to the gym and began my pull-ups, push-ups and squats. Because I can’t do a single pull-up (let alone 100 of them), I modified with jumping pull-ups. I also scaled back my push-ups, which I performed on my knees, and I broke up my WOD into 20 small sets of 5 pull-ups, 10 push-ups, 15 air squats. Burg posted various scaling and modification options on the whiteboard to encourage every individual to participate in a way that works best for them, and I was grateful for that.
CrossFit has helped me navigate through a lot of personal battles. I fight feelings of not being good enough, capable enough, worthy. I battle against insecurities and body image issues and feeling out of place.
This day was the perfect reminder that my battles — while worth navigating and fighting through — are incredibly small compared to the battles being fought by our soldiers on foreign soil. I was humbled by a brutal workout that took me over an hour to finish, even though I scaled back. I remembered and reflected on those who have lost their lives so I could find mine.
This is freedom.
There were countless reminders throughout the day why we were there: To celebrate, to honor, to remember.
There were more than 100 people participating in this year's Murph hero WOD. Athletes of all ages, sizes and skill levels joined together and I was proud to be a part of it. I was only halfway through when I felt like I was really starting to struggle; the idea of 10 more rounds was daunting. But I looked around me and was inspired. In typical Burg fashion, everyone cheered each other on and helped one another keep pushing forward. I heard shouts of encouragement from all directions and made sure to give some out myself.
Once I finished my last round of air squats and headed out for the final mile run, I knew I'd be OK. I was not last — something I was scared might happen — but even had I been, it wouldn’t have mattered.
This day is bigger than that.
Burg donates 100% of the proceeds from the day to the Brian Bill Foundation, and City Church pays for 50% of all FitStop smoothies. At one point, someone at the gym bought the next person in line a smoothie, and it launched a “pay it forward” movement that lasted the rest of the day.
All around me were people pushing themselves to get fitter, feel better, be healthier. And we were all there to be a small part of something truly good.
The coaches were right to encourage everyone to participate in Murph, and I am so grateful I did. Out of the various races and events I’ve done these last few years — triathlons, half marathons and more — the Murph WOD was definitely one of my favorites. I am thankful to be a part of this community, and thankful to be able to participate in raising funds for such a great cause.
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This article appears in May 30 – Jun 6, 2019.