CrossFit Hero WODs are special workouts dedicated to honoring military personnel, firefighters, law enforcement officers, and other first responders who died in the line of duty. Unlike regular CrossFit workouts, Hero WODs are often longer, more arduous, and physically grueling.
What Is the Murph Workout?
Murph is far the best-known Hero WOD. The workout is named after US Navy SEAL Lt Michael Murphy, portrayed by Taylor Kitsch in the 2013 film Lone Survivor. Now considered a Memorial Day tradition within the CrossFit community, athletes around the world pull on weighted vests to commemorate Murphy and honor his sacrifice, as reported by Men's Health.
The workout consists of deceptively simple activities: run 1 mile, complete 100 pull-ups and 300 squats, and then finish with another 1-mile run. The challenge has also served as an official fundraiser for the Lt Michael P. Murphy Memorial Scholarship Foundation.
Chris Pratt
The American actor known for his work in comedy and action films is the best advocate of Murph. As reported by Men's Health, the actor completes this workout every year and previously shared that he finished it wearing a 20lb vest in 58:17. He has also filmed the challenge at Unbreakable Performance in Los Angeles alongside athletes, veterans, and fellow celebrities. Pratt gained global fame with his Andy Dwyer character on the TV sitcom Parks and Recreation.
John Krasinski
John Krasinski rose to fame as Jim Halpert, the charming salesman in The Office, making his name a household one. He has tackled Murph multiple times, with shared sessions alongside Chris Pratt and later Dwayne Johnson. He aimed to encourage others to participate in the challenge during Memorial Day weekend, pushing Murph beyond the CrossFit community into the mainstream.
Dwayne 'The Rock' Johnson
Dwayne Johnson, often known by his wrestling nickname The Rock, became famous in the late 1990s as The Rock in World Wrestling Entertainment (WWE). Initially reluctant to join such a high-impact workout, Johnson eventually completed the challenge in an easier way at his Iron Paradise gym in Hawaii after being challenged by Krasinski. He described the day as one of sweat, pain, and a few miscounts.
Mark Zuckerberg
Mark Zuckerberg has turned the annual Murph Challenge into a family tradition. The Meta chief executive made headlines after completing the grueling Memorial Day workout in an impressive 39 minutes and 58 seconds while wearing a 20-pound weighted vest. Zuckerberg has said he takes on the challenge every Memorial Day alongside his daughters, who reportedly completed an unweighted quarter-Murph in just 15 minutes, showcasing the family's shared enthusiasm for fitness.
Jay Glazer
Sports broadcaster and Unbreakable Performance founder Jay Glazer also participated in celebrity Murph workouts, including a group session alongside actor Chris Pratt. Known for training elite athletes, fighters, and Hollywood stars, Glazer is no stranger to intense fitness challenges.
