Honoring Heroes Through Fitness: Join Us for Memorial Day MURPH at Cobra Command

Every year on Memorial Day, CrossFit communities across the world gather to complete one of the most iconic and meaningful workouts in the sport—MURPH. It’s more than just a physical challenge. It’s a powerful tradition rooted in honor, remembrance, and gratitude for those who’ve given everything for our freedom.

At Cobra Command, we’re proud to keep this tradition alive. Join us on Monday, May 26th at 10:00 AM for our annual Memorial Day MURPH event. It’s free and open to the public, and we welcome everyone—CrossFit veterans, new athletes, and community members alike—to join us in honoring our heroes.

What Is the MURPH Workout?

MURPH is a Hero WOD (Workout of the Day) named after Lt. Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan on June 28, 2005. Lt. Murphy was posthumously awarded the Medal of Honor for his heroic actions, and this workout was one of his favorites. It was originally known as “Body Armor” before being renamed in his honor.

The workout is:

• 1-Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1-Mile Run

Optional: Wear a 20lb/14lb weighted vest.

It’s a tough test of endurance, strength, and mental fortitude. But more than that, it’s a way to pay tribute. We do hard things to honor those who made the ultimate sacrifice.

MURPH at Cobra Command – Everyone’s Welcome

Whether you’ve done MURPH a dozen times or you’re considering your first, we’ve got options for you.

On Monday, May 27th, we’ll open our doors at 9:30 AM for warm-ups, with the workout kicking off at 10:00 AMsharp. Coaches will be on hand to help you scale or modify the workout as needed, and we’ll have multiple options:

• Full MURPH (with or without a vest)
• Partner MURPH (split the reps with a friend)
• Half MURPH (cut the reps in half)
• Row or Bike Substitutes for Running (if needed)

We want everyone to participate in a way that is safe, challenging, and meaningful. Bring your friends, family, or training partners. Let’s sweat with purpose.

Why We Do It

Memorial Day MURPH isn’t just about the workout—it’s about reflection and community. Each rep serves as a reminder of the courage and sacrifice of our servicemen and women.

At Cobra Command, we’re a community that believes in pushing each other, supporting one another, and doing hard things together. And on Memorial Day, that purpose is amplified.

So bring your grit, your heart, and your best effort. We’ll bring the energy, the music, and the community that makes Cobra Command different from every other gym.

Get Ready: Your MURPH Training Plan

If you’re planning to take on MURPH this year, here’s a quick 4-week prep plan to get you moving in the right direction. You don’t need to be perfect—just consistent.

Week 1 – Get Moving

• 3-4 days of workouts this week.
• Focus on volume with bodyweight movements.
• Sample Workout: 3 Rounds – 400m Run, 10 Pull-Ups, 20 Push-Ups, 30 Air Squats.

Week 2 – Build Strength

• Add volume and increase the rep count slightly.
• Add accessory work like ring rows or banded pull-ups to build pulling strength.
• Sample Workout: 4 Rounds – 400m Run, 15 Pull-Ups, 30 Push-Ups, 45 Air Squats.

Week 3 – Improve Endurance

• Try a “Half MURPH” this week.
• Practice pacing strategies, especially with push-ups and squats.
• Add in one long run or ruck (1-2 miles) during the week.

Week 4 – Taper & Recover

• Keep workouts short and sharp.
• Focus on mobility, rest, and recovery.
• Try: 2 Rounds – 800m Run, 5 Pull-Ups, 10 Push-Ups, 15 Air Squats, move at 60-70% intensity.

Pro Tip: Start getting used to hydrating more, and if you’re planning to wear a vest, get some light training in with it before the big day.

Join Us and Be Part of Something Bigger

Memorial Day MURPH is about more than fitness. It’s a shared moment of purpose—a chance to test ourselves, honor others, and grow closer as a community.

So whether you’re coming to challenge yourself, pay tribute, or just be part of something meaningful, we hope to see you at Cobra Command on Monday, May 26th at 10:00 AM.

Let’s move with meaning. Let’s honor the fallen. Let’s do MURPH.

Ready to join us? No registration needed—just show up, bring a friend, and be ready to sweat.

See you there,
The Cobra Command Team