The Uniting Force of Murph: Over 80 Athletes Converge at CrossFit Angier


At CrossFit Angier, we recently marked a monumental event in our CrossFit calendar – the annual Murph Challenge. As a testament to our strong and vibrant community, over 80 fitness enthusiasts from diverse walks of life converged on our gym to honor the memory of Navy Lieutenant Michael Murphy through this grueling yet gratifying workout. The range of our participants was as inspiring as the event itself, spanning from an 11-year-old boy to a 67-year-old woman, thereby symbolizing that when it comes to fitness and honoring a hero, age is merely a number.

For those unfamiliar with the Murph workout, it is a unique workout of the day (WOD) named after Navy SEAL Lieutenant Michael Murphy, who was posthumously awarded the Medal of Honor for his bravery in Afghanistan. The workout is challenging, consisting of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, all performed in a weighted vest. It is designed to test the limits of your strength, endurance, and grit, much like the challenges Lieutenant Murphy faced.

At CrossFit Angier, we took on this challenge with a sense of honor, community spirit, and unwavering determination, much like the spirit embodied by Lieutenant Murphy himself. This blog post is dedicated to sharing our Murph experience, from our intensive preparations to the inspiring stories of our participants. We hope it serves to inspire others to take on their fitness journeys with similar courage and determination.

Preparing for Murph at CrossFit Angier
At CrossFit Angier, our approach to preparing for the Murph challenge was a systematic one, marked by a month-long intensive training protocol coined as “Murph Prep Mondays”. Over these four weeks, we aimed to gradually increase the volume of workouts, acclimating our members to the rigorous demands of the Murph workout.

The training protocol was specifically designed to target the key components of Murph – pushups, pull-ups, squats, and running. Our members began with manageable sets, and week-by-week, under the careful supervision of our coaches, they increased the repetitions, building not just their strength and endurance, but also confidence and mental tenacity for the challenge ahead.

In parallel to the training sessions, meticulous preparations were made within our gym to ensure an enriching and safe Murph experience. Ample pull-up bars, weight vests, and a spectrum of weights were made available to cater to everyone’s requirements.

In anticipation of the intensity of the workout, hydration and nutrition stations were established, featuring a bounty of drinks and doughnuts. This was a crucial element in our preparation strategy as maintaining hydration and energy levels during such a demanding workout is essential.

Our highly trained coaches were on standby throughout the preparation phase and the main event. Their role was multifaceted – offering guidance, ensuring correct techniques and form, providing motivation, and most importantly, ensuring the safety of our CrossFit family. Their dedication and support were instrumental in equipping every participant, regardless of their fitness level, to take on the Murph challenge.

Our thoughtful and thorough preparations were the bedrock on which the successful Murph event was built, highlighting our commitment to providing a supportive and safe environment for our members to push their limits

The Diverse Participants of Murph

CrossFit Angier proudly saw a diverse and inclusive group of participants for the Murph challenge. Our participants represented a broad spectrum of fitness levels and ages, ranging from an 11-year-old boy, displaying determination beyond his years, to a 67-year-old woman, proving that age is but a number when it comes to embracing fitness. The lineup included CrossFit novices, seasoned athletes, and veterans alike. This mix of age and experience brought a unique dynamic to the event, each participant’s presence serving as a tribute to Navy Lieutenant Michael Murphy’s bravery and sacrifice.

Experiencing Murph: Stories and Testimonials

Murph, for many, was more than just a workout. It was an emotional journey, a testament to their resilience and dedication.

One of our participants, a Veteran and a beginner CrossFitter, shared his experience, stating, “Doing Murph was tough, but every time I wanted to give up, I remembered who we were honoring, and it gave me strength.” Another experienced CrossFitter highlighted the supportive environment, saying, “Seeing the whole CrossFit Angier family pushing through, supporting each other – it was the embodiment of camaraderie. I felt a sense of pride, not only in completing Murph but being part of this community.”


In sum, the Murph event at CrossFit Angier was a testament to the resilience, dedication, and communal spirit that embodies CrossFit. It provided a platform for individuals of all fitness levels to challenge themselves, all while honoring a national hero. The stories of strength, resilience, and community serve as a constant reminder of what CrossFit Angier is all about.

We invite you to join us for our next Murph event. It’s more than a workout; it’s a tribute, a community gathering, and an opportunity to test your limits. Step into CrossFit Angier, and be a part of this remarkable fitness journey.

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