Hero WOD Murph & Brunch
Pennington CrossFit will be doing the annual hero workout, Murph, on Saturday, May 23, 2026.
The WOD is:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
PCF athletes have an option to do full Murph, half Murph, quarter Murph or partner Murph.
Why We Do Murph
Murph honors US Navy SEAL Lt. Michael Murphy who died in the line of duty in Afghanistan on June 28, 2005. Murphy is credited with running out into the open — and enemy fire — during an attack so that he could contact SOF Quick Reaction Force at Bagram Air Base and request assistance. Learn more about Lt. Murphy and donate to the Lt. Michael P. Murphy Scholarship Foundation here.
Logistics & Brunch
We will run 1 large class on Murph day at 8:00am. We will warm up together, and then the partial Murph athletes will start first, followed by the full Murph athletes about 15 minutes later. Please sign in to MindBody Online if you plan on coming!
After Murph, we will enjoy a potluck brunch together! PCF will provide the quiche and coffee and members are encouraged to bring other food and drinks as well. Be on the lookout for a potluck sign-up at the gym!
Questions? email penningtoncf@gmail.com or speak with a coach. We hope to see you there!