clock menu more-arrow no yes

Filed under:

Ninjas complete the “Murph” workout in honor of fallen military heroes

It’s a killer workout that leaves many athletes with sore muscles for days.

David Becker/NBC

Kevin Bull, Jimmy Choi, Grant McCartney, Jonathan Horton, and Amanda O’Dell all recognized Memorial Day in a similar fashion yesterday. They completed the “Murph”, a workout honoring the men and women who died while serving in the U.S. military.

The Murph consists of:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

**all while wearing a 20 lb weighted vest**

The Murph is named after Lt Michael Murphy, a U.S. Navy Seal, who made the ultimate sacrifice while on a mission in Afghanistan in 2005. Michael was an avid CrossFitter, and the above was one of his favorite workouts. According to BoxLife Magazine, CrossFitters across the country complete this workout every Memorial Day as a way to “honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom.”

Some of our favorite Ninjas tackled the Murph too. Jimmy Choi completed his best Murph to date with a time of 31:31.

Grant McCartney didn’t have a weighted vest, but he did complete the Murph in jean shorts!

Amanda O’Dell took on the Murph workout for the first time, and met her goal of under an hour.

Jonathan Horton and his wife, Haley, teamed up to complete the Murph together.

Kevin Bull doesn’t normally do the Murph workout on Memorial Day because he doesn’t want to chance having sore muscles on the ANW course. That wasn’t a dilemma this year though!

kevin_the-bull instagram

To learn more about the man behind The Murph, click here.