What it is: The Murph workout, a CrossFit Hero workout, is a challenging fitness event performed on Memorial Day to honor Navy Lieutenant Michael Murphy, killed in Afghanistan in 2005.

The workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run.

Workout Breakdown:

• 1-mile run: A warm-up and endurance test to start the workout.

• 100 pull-ups: A measure of upper body strength and endurance.

• 200 push-ups: Another test of upper body strength and endurance.

• 300 air squats: A test of leg strength and endurance.

• 1-mile run: A final endurance test to finish the workout.