Memorial Day Murph: Murph Workout Strategies

Fitness competitions come and go. Powerlifting and Olympic meets happen monthly. Local and national Crossfit competitions are on a reliable set schedule yearly. Regional Tough Mudder, Spartan Races, and other obstacle course challenges happen like clockwork and all of us can find a 5k, marathon, or other running contest easily. Yet every Memorial day weekend, something unique happens in the fitness community, The Murph Challenge.

What started as a Crossfit exclusive hero workout morphed, with the help of social media, to a once a year test of endurance, willpower, and commitment for beginners and advanced athletes alike. Honoring the memory of United States Navy SEAL Lieutenant Michael Murphy, who was killed in combat in Afghanistan, this hero workout has a special place on the fitness calendar.

Known for his intense workouts and ability to push himself, Lieutenant Murphy used to regularly perform this workout which is why Crossfit HQ named it after him. The “Murph” is done for time and consists of the following

With a weight vest 20/15 lbs (men and women)

-One mile run

-100 pull ups

-200 push ups

-300 squats

-One mile run