Murph - Tuesday, May 12th, 2026

Murph

The long weekend is coming up this weekend, and at CrossFit Indestri, this one carries a tradition. Every year on Victoria Day Monday, we come together for a single class at 9:00am. Not 9:30am. Please note it’s a 9:00am start time.

And we take on Murph.

Murph is a CrossFit Hero WOD that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long standing tradition observed by CrossFitters all over the world. Thousands of CrossFit gyms program Murph each year on Memorial Day in the US or Victoria Day in Canada as a way to honour Lt. Murphy and all others who have served.

It’s also one of the most challenging workouts you will ever do.

For those who haven’t done it before, Murph is:

1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

The middle section of the workout can be partitioned as needed, and there will always be scaling options to meet you where you’re at. But make no mistake, this workout is a grind, and recovery post Murph needs to be taken seriously. Proper hydration and fuelling for Murph, leading up to it, and post is also smart.

The prescribed (RX) version is completed wearing a 20/14 lb weight vest, which adds another layer to an already demanding workout.

This is not a quick in and out class. We schedule 90 minutes for Murph, and we ask that you plan to stay until everyone has finished. That’s part of what makes this day what it is. You start together, and you finish together. The last person working should have the all out support as a community.

This workout is hard. It’s a Hero WOD, it’s meant to be. But it’s also one of the of those meaningful days in the gym. There’s a different kind of energy in the room. A respect for what the workout represents, and a shared understanding that we’re doing something bigger than just a workout.

Registration for Murph is open in zenplanner now.

Tuesday, May 12th, 2026

Focus:

DB Bench Press
5 - 5 - 5 - 5 - 5

Super Set w/ DB Bent Rows
5/5 - 5/5 - 5/5 - 5/5 - 5/5

WOD:

Helen
3 Rounds for Time
400m Run
21 KB Swings 24/16
12 Pull Ups

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri