CrossFit gyms honor fallen soldiers through 'Murph' workout

Every year on Memorial Day CrossFit BA joins gyms across the country in doing the Murph workout. It is named after Lt. Michael Murphy, a U.S. Navy SEAL who died heroically in the line of duty in Afghanistan on June 28, 2005.

The Murph

The workout is a tradition for the Broken Arrow gym that opened its doors in 2011. Charles Spalding became a member four years ago and has done the Murph every year since. "The workout in Murph is a 1 mile run with or without a weighted vest, 100 pull ups, 200 push ups, 300 air squats, and then another 1 mile run," he said.

Pushing the Limits

The Murph is meant to be a challenging workout that pushes athletes to their limit. "It is mentally and physically challenging," Spalding continued saying, "You have just got to dig down deep, push through, and when you get done with the workout, it is really rewarding."

In Memory of Those Who Served

Every rep in the workout is dedicated to Lt. Murphy and all others who have served. Spalding is a member of the Army National Guard and said he usually thinks of his fellow comrades. "Everybody in the military knows that once you join the service, you are family, does not matter what branch you are in," he said.

However, this Memorial Day there is only one person Spalding has on his mind. "I lost my dad last year, he was in the military," he continued saying, "He was a Navy SEAL, he was in 30 years, so it is my first Memorial Day that he is not here with us."

Finish Strong

CrossFit BA offers daily classes at various times but on Memorial Day everyone in the gym does the Murph workout together. Spalding said it is great because everyone encourages each other to finish.

"I have heard people say 'you got this', 'good luck', 'keep it going', so those little words of encouragement go a long way," he added.

To learn more about CrossFit BA visit their website.