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This coming Fridays WOD is Murph, a workout every CrossFitter should do at least once in their career.

Murph is a big long tough hero workout named after U.S. Navy SEAL Lt. Michael Murphy.

Murph died heroically in the line of duty in Afghanistan on June 28, 2005 so this Friday the 28'th of June will be the 19th anniversary of his death, a fairly solemn occasion for sure but also a reminder of how lucky we are to be in the gym doing these hard things that make us better, fitter more resilient people.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes, it's been part of the program a couple of times at the CrossFit Games and is programmed every year by CrossFit gyms and people in their home garages all over the world.

We have a time cap of 45 minutes which means for most people there will need to be some kind of scaling required and most likely the wearing of a weight vest would not be advised.

This can be a pretty grueling workout for those who have never done it before but also quite a rewarding one that you can be proud of yourself for having done, don't fear the grind, come prepared to give it a go, push through and stand tall at the end knowing that you have just become a tougher person than you were before.

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