Post Murph - Why is Murph so important?
Luke Espe • May 29, 2025
Nearly 200 athletes showed up across the 12 Labours locations this past Memorial Day to honor our fallen heroes. Year after year, Murph is an event that takes over fitness locations across the country, and not just CrossFit gyms. People can be seen ripping it in their local commercial gyms, running around the neighborhood doing pullups in the garage, on military bases, and more. I got asked an interesting question the other day by someone who was newer to the fitness space, and they asked why Murph is such a popular workout. My initial answer was that it is in remembrance of those who gave the ultimate sacrifice for our freedom, but later on that day, I thought a little deeper into that question.
When hero workouts were first brought to the fitness space, they were created to remember those who were lost. Whether those were soldiers, first responders, police officers, etc, they were meant as a way to remember, usually through shared suffering of something difficult. Murph was developed specifically for Lt. Michael Murphy, a Navy SEAL who gave his life for his fellow soldiers during Operation Red Wings. Since that time, Murph has transcended the idea of representing a single person, and is now done on Memorial Day across the globe, remembering all those who have lost their lives in service to this great country.
But why is this specific workout so popular, and why Murph? I think the answer goes a little deeper than just the words, Memorial Day Murph sounding good. As humans, we inherently like to be challenged, and we search for that feeling of accomplishment at the end of something difficult. Murph gives every single person, no matter the skill level, the opportunity to go through something extremely difficult, and gives them the sense that they pushed themselves to their limit as a token of appreciation and thanks for those heroes we lost. Can't run? There are rowers, bikes, or you can walk. No pullups? Whether due to strength constraints or injury, there are ways to scale that. Pushups too difficult? Knee pushups or pushing off a box it is. Feeling extremely fit? Let's throw a vest on and see how that goes! No matter the issue, there is a way to alter this workout to meet the needs of every single person of every single skill level.
I know what some of you are thinking: all workouts are scalable, and I would agree with you. But sometimes that takes a little bit of expertise to choose the correct scales in order to get the desired response. For Murph, those scales are very obvious, require very little equipment, and ultimately make it easier for everyone to be able to challenge themselves in a manner that would make those we are doing this for proud. What we have now is a gigantic group of people pushing themselves to the limit, regardless of what that limit is for their level, honoring those who gave their all for our freedom.
In the end, this is what makes the CrossFit community so special, and Murph truly embodies that idea. Whether we are doing to same weights or not, whether we are scaling up or down, we are all showing up and giving our best in an effort to keep moving forward. Constantly moving that needle, and consistently pushing the limits to be better are the values that those heroes were fighting for. Keep that momentum going, treat every day like it is Murph...not by trashing yourself in the gym, but in the idea of striving for excellence, of getting better every single day. And the best part about it all is that we are doing it together, keeping each other accountable and supporting our team.
Thank you to all for showing up and giving it your all. Every single year, I am amped up after Murph to get after it, and this year is no different. I feel inspired by this group and will continue to push on to be better today than I was yesterday. Let's get it!
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12 Labours Annapolis Liftoff Event Returns – Bigger and Better In July 2023, we hosted our first Liftoff Event in Annapolis. The energy was high, the lifts were heavy, and the competition was fierce. On Saturday, May 2, 2026, the Liftoff returns, and this year it is even better. We have refined the format, clarified divisions, and built an experience designed to challenge athletes at every level while keeping the intensity and excitement that made the first event such a success. Event Details Date: Saturday, May 2, 2026 Session Times: Determined after registration closes on April 11, 2026 - First session begins at 9:00am - Athlete check-in begins 60 to 90 minutes prior to each session Cost: $120 per team Teams and Divisions: 2 Person Teams - Male/Male or Female/Female Novice Division No bodyweight required. Rankings are based purely on total weight lifted. Pro Division Each athlete’s bodyweight will be recorded on competition day and factored into a Sinclair equation to ensure fair and accurate ranking. Event Flow: The Liftoff is built around teamwork, speed, and strength. Phase 1: Olympic Weightlifting Teams lift simultaneously on adjacent platforms. - One athlete performs the snatch - One athlete performs the clean and jerk - Teams have 5 minutes to build to their final lift. The final attempt must be completed before the timer expires. The goal is maximum weight with full technical proficiency. Phase 2: Powerlifting - After the Olympic portion, teams return to the platforms. - One athlete performs a heavy back squat - One athlete performs a heavy deadlift - Again, teams have 5 minutes to reach their final lift. Precision and strength both matter. Scoring Top successful lifts in all four movements are combined: Snatch + Clean and jerk + Back squat + Deadlift Total team poundage determines rankings. The top three teams in both the Male/Male and Female/Female divisions will be awarded. Each platform will have a designated judge to ensure all technical standards are met. A lift only counts when the judge gives the official down command. Registration closes April 11, 2026. Lock in your partner and get ready to lift. If you competed in 2023, you know the energy. If you missed it, this is your chance. The 2026 Liftoff builds on everything we learned and raises the standard.
If the three core pillars define what we train, these tools define how we train. Each method we use at 12 Labours has been intentionally selected, tested, and refined to support lifelong health while also preparing members for the physical and mental demands of sport, work, and everyday life. Together, they create a balanced system that builds strength, energy, resilience, and confidence — in and out of the gym. 1. CrossFit Functional strength, conditioning, and skill — aligned with intended stimulus. Supports Health for Life: Builds well-rounded fitness in an engaging format Develops balanced, functional movement patterns Makes staying active enjoyable and sustainable Improves confidence in everyday physical tasks Supports Performance & Demanding Lifestyles: Full-body readiness for unpredictable physical challenges Enhances work capacity for athletes and tactical careers Builds resilience under stress Sharpens physical and cognitive coordination 2. Strength Cycles Progressive overload for long-term capability. Supports Health for Life: Builds durable joints, bones, and connective tissues Improves comfort and confidence in everyday movement Supports metabolic health and vitality Supports Performance & Demanding Lifestyles: Enhances power, strength, and resilience Builds the foundation for complex athletic movement Helps withstand heavy or repetitive workloads 3. Resiliency Training Movement quality + injury prevention. Supports Health for Life: Improves posture, movement comfort, and stability Reduces nagging aches and keeps daily movement pain-free Creates safer, more efficient everyday mechanics Supports Performance & Demanding Lifestyles: Enhances durability under load Improves coordination, balance, and joint readiness Supports high-force, high-skill movement demands 4. Endurance Training Energy system development for heart health and sustained effort. Supports Health for Life: Improves heart health and vitality Supports stress management and emotional balance Enhances energy throughout the day Supports Performance & Demanding Lifestyles: Builds stamina for long-duration activities Improves recovery between intense efforts Supports capacity for demanding jobs and outdoor pursuits 5. Mobility Range of motion, joint health, and movement freedom. Supports Health for Life: Reduces stiffness and improves daily comfort Enhances long-term joint health and longevity Improves functional freedom in everyday movement Supports Performance & Demanding Lifestyles: Enhances athletic positions and technical efficiency Reduces risk of strain or overuse injuries Supports complex or high-demand movement patterns SYSTEM SUMMARY – NOW FULLY BALANCED The 12 Labours training system supports: ✔ Those who want to stay healthy, active, and capable for life ✔ Those who train for demanding careers or tactical professions ✔ Athletes and recreational competitors ✔ Outdoor enthusiasts and adventure seekers ✔ Anyone who values being strong, prepared, and confident
Training is an investment in your life and it deserves to be built on solid principles, not passing trends or quick fixes. That belief has guided how we train, coach, and program from day one. Over more than a decade, we’ve tested, researched, refined, and lived this approach. Through experience on the gym floor, continued education, and real-world results with thousands of members, we’ve identified three core pillars that consistently support long-term health, confidence, and real-world capability. Our approach is built on developing physical strength, improving cardiovascular fitness, and sharpening cognitive fitness. Together, these pillars create a balanced, sustainable system that helps you move better, feel stronger, and stay mentally sharp through every stage of life. Whether your goal is lifelong health, staying active as you age, or being prepared for the physical and mental demands of work, sport, or everyday life, these pillars form the foundation of how we train for life. 1. Strength Strength is the foundation of capability — the ability to live an active, pain-free, confident life. Why Strength Matters For Health: Makes daily tasks easier (lifting kids, carrying groceries, yardwork) Improves posture, reduces aches, and supports joint health Protects bone density and long-term mobility Builds confidence and independence at every age Supports active aging and lifelong physical capability Why Strength Matters For Performance: Enhances power, durability, and force production for athletes Supports physically demanding careers (fire/EMS/police/military/construction) Improves performance in outdoor sports and recreational activities Reduces injury risk under high workloads Builds the ability to perform repeatedly under stress Strength gives everybody — beginners to elite performers — a foundation they can rely on. 2. Cardiovascular Fitness Cardiovascular Fitness improves heart health, energy levels, vitality, and resilience. Why Cardiovascular Fitness Matters For Health: Boosts daily energy and reduces fatigue Supports heart health and long-term longevity Improves mood, sleep, stress management, and emotional balance Helps you stay active without feeling winded Supports healthy aging and metabolic function Why Cardiovascular Fitness Matters For Performance: Increases stamina for sport and high-demand activities Enhances recovery between efforts Supports long shifts and physically intensive jobs Improves resilience during long-duration or repeated efforts Builds the aerobic base needed for endurance-based hobbies At 12 Labours, conditioning is aligned with the intended stimulus — training the right effort for the right purpose. 3. Cognitive Fitness Cognitive Fitness strengthens the mind through skill development, movement learning, focus, and stress regulation. Why Cognitive Fitness Matters For Health: Improves mental clarity and focus Reduces stress, anxiety, and emotional fatigue Supports long-term brain health and aging Creates confidence through mastery and learning Enhances mood and overall wellbeing Why Cognitive Fitness Matters For Performance: Improves reaction time, decision-making, and coordination Enhances performance for sports and tactical professions Builds adaptability and learning capacity Supports staying calm and effective under pressure Cognitive Fitness benefits every human — active, aging, athletic, or anywhere in between. These pillars shape everything we do at 12 Labours. In next week’s newsletter, we’ll dive into the training tools we use, and how each one supports long-term health and real-world capability.
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