“Murph For Local Heroes” – May 29th, 2023

“Murph For Local Heroes” is upon us and we’ve been working hard to get ready!! This annual event is one of the BEST community workouts of the year for any local fitness enthusiast!

We’ve tried extremely hard to get EVERYONE involved as the more people that we have participate in these events, the more successful they are! Everyone needs the cheers, and everyone needs the energy to be HIGH! We have awesome plans to create a “patriotic vibe” to this years event!

This annual Memorial Day event is our way as a fitness community to honor those who gave the ultimate sacrifice to defend our freedoms, as well as raise awareness within our community about the ‘Clermont CrossFit Veterans Adaptive Program’.  Our program allows us the unique ability to provide FREE Annual Memberships to Veterans and Adaptive Veterans.

The funds that we raise from this event, as well as others programs throughout the year 100% go directly towards our efforts to to provide veterans FREE memberships and consistent access to our facility 365 days a year!

Registration is Free and donations are accepted onsite the day of the event.

Where Is It?

On Memorial Day at Victory Pointe Park located along the shore of Lake Minneola, our USA themed competition style Pull Up Rig will be set up for any and all to tackle “Murph”. Think… Pull Ups under the sun, while feeling the lake breeze during your Push Ups and Air Squats! A :30 second walk to the water also means a lake breeze constantly flows through our venue while you workout out lakeside!

Our location will have its own patriotic vibe, filled with amazing people, magnetic coaches and a strong sense of community. The moment you step onto our venue you will be inspired to push yourself a little harder honoring those who have fallen for our freedoms.

If you or a friend of family member is on the fence about whether or not Murph is for you / them…IT IS!

Can I Do Murph?

We get may questions about scales and ways to adapt Murph. We wanted to share some of the ways you will be able to adapt the workout to your current fitness level! We have many scaling options, and our onsite Clermont CrossFit Coaches will be able to help you set them all up! And…Yes, we will have Bands, Ring Rows, Steps Up to the rig, Slam Balls and Wall Balls on site!

If you or a friend of family member is on the fence about whether or not Murph is for you / them…


Please trust us when we say you will be glad you did, and bummed if you missed out. We haven’t lead anyone astray before, please trust us and get signed up, or pass this info along to get them signed up!!

This will be one of the most fun workouts you do this whole year!

Some ways to adjust / variations of “Murph” are as follows:

FIT “Murph” Options

  • Run 1 Mile
  • 100 Wall Balls
  • 100 Slam Balls
  • 100 Push-Ups
  • Run 1 Mile

Partition Options:

By partitioning Murph you will be able to break up the high volume a little more efficiently.  The intention of partitioning is to keep all the movements in small doses.

Option 1

Run – ( 20 Rounds of 5-5-5 ) – Run

Option 2

Run – ( 10 Rounds of 10-10-10 ) – Run

Option 3

Run – ( In order 100-100-100 ) – Run

*any run of any option can also be scaled to 1/2 the distance

CrossFit “Murph” Options

Option 1

Run 1 Mile


5 Pull-ups

10 Push-ups

15 Air Squats

Run 1 Mile

Option 2


10 Pull-ups

20 Push-ups

30 Air Squats

Option 3

Run 1 Mile


5 Pull-ups

5 Push-ups

15 Air Squats

5 Push-ups

Run 1 Mile

*Partitioning it keeps the more challenging movements of Pull-ups and Push-ups in smaller doses and affords a decent amount of upper body rest with the Air Squats.

Thank you for your participation and helping in spreading the work about the event!

We can’t wait to get this rolling! Please PASS THIS INFO along to anyone you know on the fence, or who was unaware they can scale the workout onsite!

Use the link below to get signed up Murph For Local Heroes!

How It Started:

In 2017 Clermont CrossFit entered into a Memorandum of Agreement working in collaboration with the Orlando Veteran Administration, and has ongoing maintained our relationship. Clermont CrossFit has been developing, managing and implementing Adaptive CrossFit & FIT Classes for the Veteran and disabled Veteran population for over 5 continuous years. Our CrossFit Instructors have extensive knowledge and experience in adaptive fitness and are subject matter experts in modifying workouts for individuals who are injured and/or permanently disabled. Since the inception of the Adaptive CrossFit Classes we have served over 150 Veterans, Active Duty Service Members and Reservists.

We developed our Veteran program with a goal to provide Veterans and disabled Veterans ongoing opportunities to improve their overall health and wellness. The Adaptive CrossFit program at Clermont CrossFit is designed to teach each Veteran and disabled Veteran how to adapt functional fitness movements to meet their individual needs and goals and become self sufficient inside all our typical classes.

Through participation in the program Veterans develop independence, increased self confidence, Veterans improve their physical, mental, and social well-being while gaining an improved overall general wellness.

At our specifically equipped adaptive friendly facility we teach Veterans and disabled Veterans the skills they need to participate in Adaptive CrossFit and FIT independently.  We provide the tools, knowledge and coaching to become self sufficient in our fitness classes and and encourage all Veterans to continue to participate in lifelong fitness. The ever expanding and growing of this program to Veterans has had a significant impact on their lives and the lives of the Veterans family.

Adaptive CrossFit and FIT is a relatively new with a rapidly growing interest within the Veteran population. The opportunities for participation throughout Central Florida are extremely limited. We currently offer Adaptive CrossFit and FIT Classes 7 days a week, 1:1 training sessions available as needed and we welcome all disabled Veterans and Veterans to integrate into traditional FIT and CrossFit classes when they feel comfortable.

As an organization the development of this expansion program is in line with our mission and core believes to provide all-inclusive premier fitness experience for our greater community.

Who Is Murph?

Each year on Memorial Day, Clermont CrossFit honors the memory of those who have made the ultimate sacrifice defending our country and our freedom. In honor of their sacrifice, we do the workout “Murph”.

Lieutenant Michael Murphy, 29, of Patchogue, N.Y., was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. This workout has become known worldwide and is now referred to as “Murph”. “Murph”, who was a United States Navy SEAL officer was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War.

Murph is intended for ALL to participate. Our CrossFit coaches will be on hand explaining and providing various strategies as to how to approach this workout. There will be a variation available that is perfect for ANYONE!

On Memorial Day morning, Monday (May 30th) we will have 3 Start Times available.
Register to receive more info via email.

Come and tackle this once a year workout and support our Veterans!