Now that we’re closer to Memorial Day, you’ve probably cemented your weekend plans for the holiday. Maybe a trip out of town, or a cookout in the backyard—or, if you’re up to the challenge, a super tough CrossFit Hero WOD to recognize the reason we take off work the last Monday of every May.
Yes, it’s once again time for the Murph, that ridiculously hard routine that brings everyday CrossFitters and celebrity exercisers together in sweat to commemorate U.S. Navy SEAL LT. Michael Murphy, who designed the hellish workout on deployment before falling in combat and receiving the Medal of Honor posthumously for his valor.
This year, we’ve already been challenged by Chris Pratt, who posted footage of his own group Murph last week. Now, Pratt’s 2017 workout partner John Krasinski is also stepping up to dare his fans to join in the festivities on Monday.
Krasinski, wearing one of the Murph Challenge t-shirts and flanked by his trainer and Men’s Health advisor Don Saladino, spoke about the importance of taking some time to show gratitude to fallen service members to mark the holiday in a video posted to Instagram. “On Monday, remember to stop at some point of your day, think, and say thank you to all the brave men and women who’ve laid down their lives for you,” Krasinski says in the clip. “And if you want to do something a little extra special on Monday or before then, take the Murph Challenge.”
Saladino then laid out the brutal workout prescription, which is completed for time:
- 1-mile Run
- 100 Pullups
- 200 Pushups
- 300 Squats
- 1-mile Run
They didn’t mention it in the video, but a true Murph is completed wearing a 20-pound weight vest, to simulate the weight Murphy carried with his body armor when he originally designed the split.
Krasinski tagged his last two Murph partners, Pratt and The Rock, in the post, so don’t be shocked if we see something from the big man himself in the coming days. As the holiday approaches, more of their famous friends are sure to get in on the action.
Planning on taking on the Murph yourself? Follow these tips, and you’ll be able to finish the workout like a pro.