Murph – Hero Workout

Murph is one of the most well know workout in all of CrossFit created in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. It also in extension recognizes the sacrifices of all active, retired and lost members of the military.

Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs. At CrossFit254, we celebrate this WOD the last weekend of May where we bring together the fitness community to challenge themselves in the workout.

The workout is For Time:

  • 1.6-km run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1.6-km run

You can put on a 20-lb. weight vest or body armor, and you can choose to partition the workout whichever way you deem fit. It takes roughly 35 mins-1 hour depending on your level of Fitness.

The event is finished.


25 May 2024


All Day

Local Time

  • Timezone: America/New_York
  • Date: 25 May 2024
  • Time: All Day


KES 500.00


The Box

Rupaz Fun & Fitness Center Rupa's Mall Opposite Ken Knit, Uganda Road, Eldoret.

Coach Wilson


Coach Wilson

A Level 2 CrossFit Trainer and East Africa’s first Level 1 CrossFit Trainer.

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