Murph Challenge
Join us this Memorial Day for the Murph Challenge in honor of Lt. Michael P. Murphy and all fallen service members.
Time Slots Available (Every 15 minutes):
Morning: 5:00 AM – 6:30 AM
Late Morning: 9:00 AM – 11:00 AM
Limited spots – only 10 participants per time slot.
Secure your preferred time and honor the day with purpose.
The Murph Challenge is a popular CrossFit workout performed annually on Memorial Day in honor of Lt. Michael P. Murphy, a U.S. Navy SEAL who was killed in action in Afghanistan in 2005. The workout is a tribute to his courage and sacrifice, and it also serves as a broader tribute to all fallen service members.
The Murph is a "Hero WOD" (Workout of the Day) designed to be extremely challenging—physically and mentally. It was one of Lt. Murphy’s favorite workouts, which he called “Body Armor.”
Murph Workout Breakdown (Rx / Prescribed Version)
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
All while wearing a 20 lb weighted vest (14 lb for females, optional for scaling)
You can partition the pull-ups, push-ups, and air squats as needed. A common method is the 20 rounds of “Cindy”:
5 pull-ups
10 push-ups
15 air squats
Scaled Options
Without Weight Vest (Beginner to Intermediate)
1-mile run
100 pull-ups (or rows/ring rows/banded pull-ups)
200 push-ups (from knees or elevated)
300 air squats
1-mile run
Half Murph (For Time or Conditioning)
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
Beginner Murph
800m walk or jog
50 ring rows or assisted pull-ups
100 knee push-ups or incline push-ups
150 air squats (or 100)
800m walk or jog
What It Represents
Murph isn’t just a workout—it’s a memorial and a test of resolve. Participants are encouraged to reflect on sacrifice, perseverance, and gratitude while enduring physical challenge. It's as much about mental grit and honoring service as it is about fitness.
We offer time slots every 15 minutes starting at 5:00am-6:30am and again from 9:00am-11:00am. Spots are limited (10 per time slot) so reserve yours today.
Reserve your spot today!
Want to go a step further?
You can officially register for the Murph Challenge at www.themurphchallenge.com or click on the button below.
Your registration includes a commemorative t-shirt and supports the LT. Michael P. Murphy Memorial Scholarship Foundation, which provides academic scholarships to high-achieving students with a strong sense of service and leadership.
Note:
Registration is not required to join us for the workout. Everyone is welcome to participate with us, whether or not you sign up officially.
Let’s come together to honor, remember, and push ourselves in the spirit of sacrifice and unity.