Memorial Day Means More Than a Day Off

Why We Honor the Fallen, and Why the CrossFit Community Does “Murph”

Every year, Memorial Day weekend marks the unofficial start of summer in America. Grills fire up. Families gather. Lakes fill with boats. Long weekends are enjoyed.

But before all of that, Memorial Day stands for something much deeper.

Memorial Day is a day set aside to honor the men and women who gave their lives while serving in the United States military. It’s not simply about veterans. It’s about sacrifice. It’s about remembering those who never came home so that we could continue living in freedom.

It’s a day to pause.

To reflect.

To remember that the freedoms we often take for granted were paid for by somebody else.

At CrossFit Viroqua, Memorial Day has always meant more than just a workout. It’s about community, gratitude, and honoring sacrifice together.

That’s why every year we participate in one of the most meaningful traditions in the CrossFit community:

Murph

“Murph” is a Hero Workout named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005 during Operation Red Wings. Lt. Murphy was awarded the Medal of Honor for his extraordinary courage and selflessness.

The workout he loved became one of the most recognized workouts in the world:

1-Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1-Mile Run

Many athletes wear a weighted vest to increase the challenge.

At first glance, Murph can look intimidating.

And honestly? It is challenging.

But the beauty of CrossFit, and the reason so many people in the Viroqua and Vernon County area continue to train with us year after year, is because workouts are infinitely scalable.

Murph Is Not About “Rx”

Murph is not about ego.

It’s not about proving toughness.

It’s not about comparing yourself to the fittest athlete in the room.

It’s about showing up and doing something hard together while honoring someone who gave everything.

At CrossFit Viroqua, we coach each person based on their current fitness level, experience, injuries, mobility, and goals. A beginner can complete Murph right alongside someone who has trained CrossFit for 10+ years and both athletes can receive the exact training stimulus intended for them.

That’s what great coaching looks like.

A Beginner Version Might Include:

Shorter runs or walking intervals
Ring rows instead of pull-ups
Push-ups to a box or elevated surface
Reduced reps
Partner versions
Half Murph or quarter Murph options

An Experienced Athlete Might:

Wear a weighted vest
Complete all reps unpartitioned
Push intensity and pacing

And both people walk away stronger.

That’s because fitness is relative.

The stimulus matters more than the numbers on the whiteboard.

“Partition However You Want”

One of the unique things about Murph is that the middle section can be broken up however you choose.

Many athletes use:

20 rounds of:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Others break it up differently depending on fatigue, skill level, or strategy.

Again, this is where coaching matters.

At CrossFit Viroqua, our coaches help guide members toward the best version for them. We know when to push. We know when to scale. We know how to keep workouts safe, effective, and fun.

That’s one of the reasons so many people, from beginners to longtime athletes to adults over 50, continue training with us year after year.

The Best Coaching in the Viroqua Area

Anyone can write a workout on a whiteboard.

Not everyone can coach people safely through it.

At CrossFit Viroqua, our mission has always been bigger than exercise. We are here to help people:

Move better
Get stronger
Improve health markers
Build confidence
Create lifelong habits
Find community

Whether someone walks through our doors for the first time nervous and out of shape, or they’ve trained for years, they deserve coaching that meets them where they are.

That’s what we do best.

We take pride in helping people in the Viroqua and Vernon County area achieve incredible results while staying safe and supported every step of the way.

And yes, we have a lot of fun doing it.

Murph Day is one of the greatest examples of that.

People cheer each other on.

First-timers finish things they never thought possible.

Veteran athletes encourage beginners.

The room becomes bigger than fitness.