Monday 5.25.2026
“Murph”
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
The Story of Lt. Michael P. Murphy
On June 28, 2005, Lt. Murphy led a four-man SEAL reconnaissance unit tasked with tracking a high-ranking Taliban commander in the remote, mountainous region of eastern Afghanistan. After their position was compromised by local goat herders, the team was ambushed and surrounded by a much larger enemy force.
As a fierce gun battle ensued down a steep mountain face, all four SEALs were severely wounded. Realizing that the rugged terrain blocked their radio signal and that his team was facing certain death, Lt. Murphy deliberately dropped his cover and walked out into the open to get a satellite signal. Fully exposed to intense enemy gunfire, he calmly called headquarters to request a Quick Reaction Force to rescue his men.
Even after being shot in the back during the call, he finished the transmission, signed off with “Thank you,” and continued fighting alongside his team until he was killed. His selflessness allowed teammate Marcus Luttrell to survive and ultimately led to the recovery of the fallen.
Connection to the Workout
Before his passing, Lt. Murphy regularly performed a grueling bodyweight workout he called “Body Armor,”which he did while wearing his 20-pound military vest. In August 2005, CrossFit officially renamed the workout “Murph” to honor his legacy. It has since become a global Memorial Day tradition to honor his ultimate sacrifice and the sacrifices of all fallen service members
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Box Brief:
HELL WEEK starts Monday, May 25th.
Each year at Apollo we take on a week of Hero Workouts to honor the men and women who made the ultimate sacrifice for our country and community. These workouts are meant to challenge us physically while reminding us why we do them in the first place.
We kick things off on Memorial Day with Murph.
Memorial Day Class Times:
7:00 AM
8:30 AM
10:00 AM
We’ll finish the week on Saturday with Maltz at 10:00 AM followed by a BBQ at the gym.
Complete all 6 workouts during Hell Week and earn an exclusive “I Survived Hell Week” t-shirt.
There will be a sign-up sheet at the front desk for anyone wanting to participate and earn a shirt.
Get ready for a tough week, a meaningful week, and one of the best traditions we have at Apollo.
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Weightlifting Class Returns This Sunday
We’re excited to bring back our weightlifting class this Sunday, led by longtime coach Phil. This session will follow an open gym format, allowing athletes to work through the day’s programming while receiving hands-on coaching and individualized feedback.
Phil will be available throughout the session to help you refine your Olympic lifting mechanics, build squat strength, and improve pulling power. Whether you’re just getting started or looking to take your lifts to the next level, this class is designed to meet you where you are and help you progress.
Class Details
Sundays (every other week)
1:00–3:00 PM
Free for CrossFit Apollo members
$20 drop-in for non-members
We look forward to seeing you there.
