A Tribute of Strength: Exploring the Murph Workout
A Hero’s Legacy: The Murph Workout Uncovered
Have you ever wondered why fitness enthusiasts talk about the Murph Challenge so passionately? Every Memorial Day, athletes worldwide honor fallen soldiers by taking on this grueling CrossFit workout. Let’s break down what this iconic challenge is all about, from its origins and purpose to practical tips on how to train and modify it for your own fitness journey.
What is the Murph Workout?
The Murph workout is one of the revered CrossFit “hero” workouts, crafted to memorialize those who made the ultimate sacrifice. Named in honor of Lieutenant Michael Murphy—a Navy SEAL who lost his life during Operation Red Wings in Afghanistan—the challenge involves:
- A one-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- Another one-mile run
Traditionally, this workout is completed wearing a 20lb weighted vest or body armor, adding to its intensity. While competitions stick to this standard, many gyms encourage participants to work up to wearing the vest during training.
Remembering Lieutenant Michael Murphy
Lieutenant Michael Murphy was a courageous Navy SEAL from Patchogue, NY, who died in 2005 while on duty in Afghanistan. His brave actions during an ambush, where he risked everything to call for help, have inspired not just military members but fitness heroes everywhere. His legacy lives on through the Murph Challenge, which serves as a moving tribute to his sacrifice.
The Birth of the Murph Challenge
The challenge began when Dr. Joshua Appel, a former Air Force pararescueman and a fitness enthusiast, gathered his local CrossFit community on Memorial Day to honor LT Murphy and other fallen soldiers. What started as a small gathering soon grew into a national event, with participants donating funds to the LT Michael P. Murphy Memorial Scholarship Foundation.
Today, thousands of enthusiasts join each year, coming together on Memorial Day—a powerful way to not only commemorate history but also to push their own limits.
When and How to Participate
The Murph Challenge takes place every Memorial Day, typically on May 30th. Registration starts online on April 1st, where you might even pick up a dedicated T-shirt that unites this global community of warriors. Wouldn’t it be inspiring to be part of a movement that honors real-life heroes while challenging your fitness boundaries?
Tips for Training for the Murph Workout
Tackling the Murph Challenge is no small feat—it combines endurance and strength. Research shows that your endurance in bodyweight exercises like pull-ups, push-ups, and squats is critical, even more so than just your max lifting power. Here are some practical tips to help you prepare:
- One-Mile Run: Remember, you’re actually running two miles back-to-back. Try practicing standalone runs to improve your pace. If running causes joint pain, consider using a stationary bike or rower.
- Pull-Ups: Aim to break 100 pull-ups into smaller, manageable sets. Practicing 15–20 strict pull-ups before adding a weighted vest can help you gauge your optimal pacing. If needed, use resistance bands or TRX straps to ease into the exercise.
- Push-Ups: Test yourself in training to know how many push-ups you can do in one go. If you struggle after the run and pull-ups, try incline push-ups using a bench or chair to ease the pressure.
- Squats: Work on high-repetition squat sets to build endurance, and focus on maintaining a steady breathing rhythm. Begin with a chair for support, then gradually lessen assistance as your strength improves.
Remember, mastering each movement separately before combining them into a mega workout is the key to success—and safety.
What Do You Need?
To complete the Murph Challenge, you’ll need:
- A pull-up bar
- Enough space for safe push-ups and squats
- A clear one-mile course for running (twice!)
- A 20lb weighted vest if you’re ready for the full challenge
- A stopwatch to track your time
The Bottom Line
More than just a workout, the Murph Challenge is a heartfelt tribute to our fallen soldiers. Whether you’re a seasoned CrossFitter or new to fitness, this challenge offers an opportunity to honor courage, test your own limits, and join a worldwide community of warriors. Next Memorial Day, step up, give your all, and celebrate a legacy of bravery and dedication.