Memorial Day is just around the corner, and that doesn’t just mean that it’s time to kick back, relax, and enjoy the start of summer. For CrossFitters and others who feel inclined to honor the memory of one of contemporary culture’s military heroes, it’s Murph season.
The super-difficult workout is one of CrossFit’s Hero WODs, which are named in honor of fallen service members and are typically brutal to finish. The Murph was named after U.S. Navy SEAL LT. Michael Murphy, who conceived the routine while deployed and whose valor was depicted in the book and film Lone Survivor.
That high level of entry doesn’t stop people like Chris Pratt, John Krasinski, and The Rock from taking on the challenge every year on Memorial Day to raise money and awareness for veterans’ causes. This year, Pratt kicked off the Murph season early with an action-packed video posted to Instagram well over a week before the holiday.
The footage, stylized in slo-mo and accompanied by Eric Church’s ‘The Outsiders,’ shows Pratt and a group of fellow exercisers, including former NFL star Shawne Merriman, sports personality Jay Glazer, and former football player and Green Beret Nate Boyer, running through the WOD’s exercises at the Unbreakable Performance gym in L.A.
The workout itself is simple, but the volume of work and the challenge to finish as quickly as possible make it a formidable undertaking. To finish the Murph, you’ll need to strap on a 20 lb. weighted vest and complete:
- 1-mile Run
- 100 Pullups
- 200 Pushups
- 300 Squats
- 1-mile Run
Pratt and company squat, run, and pushup wearing the same green t-shirt. The gear is from the organization behind the Murph Challenge, the LT. Michael P. Murphy Memorial Scholarship Foundation, which annually raises funds through the event.
The actor used the video and accompanying caption to challenge his fans to take on the Murph this year. If you’re up to the task, take a photo with your squad after your Murph and tag Pratt for a repost. You’ll be far from alone in the sweaty solidarity, as other celebrity CrossFitters are sure to join in—so get ready for a good workout for a great cause.