The MURPH

"The Murph" is a challenging CrossFit workout that honors Navy Lieutenant Michael Murphy, a Navy SEAL killed in Afghanistan in 2005. It's a "Hero WOD" (workout of the day) performed for time and traditionally completed on Memorial Day. The Murph involves:
Running: A one-mile run at the beginning and end
Strength exercises: 100 pull-ups, 200 push-ups, and 300 air squats
Weight: Wearing a 14 lb vest for women and 20 lb for men
The exercises can be completed in order or divided into rounds. Some modify the workout by simplifying exercises, reducing volume, or dividing it into rounds.