CrossFit 600 Hosting Murph for Memorial Day

There are many traditions for honoring veterans in this country.  Along with parades on Memorial Day and Veterans Day, other events take place during the year. The annual Vettes for Vets caravan at the VA.  Tough Ruck. And the Legion Post 221 Motorcycle Charity Ride that rumbles through town. 

The newest event to honor veterans is a traditional CrossFit Hero Workout called ‘Murph.’

In case you’re unfamiliar, Murph is a Hero WOD (Workout Of the Day.) Hero WODs are devised by CrossFit to honor the men and women who have fallen in the line of duty.  The entire CrossFit community does this workout throughout the world.

Last year CrossFit 600 hosted its first Murph, but it was in the midst of Covid restrictions so they kept it small and limited to club members.  

This year they’re opening it up to all who are interested in doing Murph, and finding out a little more about CrossFit. There will also be a cook-out and refreshments afterward.

So….What is the Murph workout?

It’s a challenging workout for sure, but that is the point—to honor those who sacrificed it all.  Challenging yes,  I know, I know,  for some, this may seem like a lifetime achievement goal.  The thing about CrossFit is it’s all “scalable,”  meaning the workouts may be scaled back to something that is within anyone’s reach.  People of all ages and abilities are able to participate.

I asked Brandon Casso, an active-duty officer in the Air Force based at Hanscom AFB  and a member of CrossFit 600, to give his perspective on this new Memorial Day tradition.

“Murph” is a “Hero Workout” that is named after the late United States Navy Lieutenant Michael Murphy, a Navy Seal who was killed in action during combat operations in Afghanistan. The workout was a workout he would perform a few times a week on his own, running around the flight line of the deployed base he was stationed at in his combat gear.

This workout is one the military community joins in together and does in solidarity, both in honor of LT. Murphy and all other military personnel who gave the ultimate sacrifice in the defense of their country; their lives. The workout is normally done on Memorial Day in honor of LT. Murphy. 

As a Commissioned Officer in the United States Air Force, remembering our fallen brothers and sisters is extremely important to me, and finding ways to carry on their legacy drives my passion in my service. When I do this workout each year, a few people come to my mind, specifically those Air Force Security Forces Members who have lost their lives in combat. When things get tough, I think of their sacrifice and heart, and it keeps me going. Remembering who came before us, honoring their memories, and continuing their fight is what is most important to me on Memorial Day. Their drive and service ensured we, as Americans, can continue to enjoy the freedoms we are privileged to have each and every day. 

Major Brandon Casso
Commander, 66th Security Forces Squadron
Hanscom Air Force Base, Massachusetts

For more information on Murph and participation check out the Crossfit 600 website or call 781-276-1773


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