It's Memorial Day and we just want to take the time to thank all of the men and women who have served our country. Coming from a family who has Army and Navy vets I am very thankful for the sacrifice many have given for my freedom. 

If you are not familiar with Crossfit you may have never heard of the Murph. Let me start with a back story. The Murph WOD was created in honor of LT. Michael Murphy who was a Seal in the United States Navy. He gave his life fighting for our freedom in Afghanistan in 2005. 

Matt and I are completing the Murph challenge on Memorial Day in Honor of LT. Murphy. To learn more about the challenge visit www.themurphchallenge.com.

To all of the men and women who have fought or fight for our country, THANK YOU for your service. 

The workout is:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*20lb weighted vest: optional*

We didn't add the weight and I modified some of these moves. Improvise, adapt, and overcome. Get it done however, you need to get it done. As long as you try, you succeed. 

Bethany's Time: 47:46

Matt's Time: 43:15

What is your Murph time? Let us know in the comments below.