Every Memorial Day, gyms across the world echo with the sound of pounding feet, clanging pull-up bars, and the collective grit of athletes tackling one of the fitness worlds most iconic challenges: the Murph workout. More than just a test of physical endurance, the Murph is a profound ritual that honors sacrifice, fosters community, and embodies the resilience of the human spirit. Named after Navy Lieutenant Michael P. Murphy, a SEAL who gave his life in Afghanistan in 2005, this grueling workout carries a weight far beyond its reps and miles.
A Hero’s Legacy
The Murph workout was born from tragedy and courage. Lt. Michael P. Murphy, known to friends and family as “Murph,” was a Penn State graduate and a dedicated SEAL who embodied selflessness. On June 28, 2005, during Operation Red Wings, Murphy and his four-man team were ambushed by over 50 Taliban fighters in the mountains of Afghanistan. Outnumbered and pinned down, Murphy risked his life by stepping into the open to call for reinforcements, exposing himself to enemy fire. Though he succeeded in making the call, he was fatally wounded. His actions saved one teammate, Marcus Luttrell, and earned him a posthumous Medal of Honor.
Murphy was a CrossFit enthusiast, and the workout he called “Body Armor” was one of his favorites. After his death, CrossFit renamed it “Murph” and introduced it as an official Hero WOD (Workout of the Day) on August 18, 2005. Performed traditionally on Memorial Day, the Murph has become a global tradition, uniting athletes in sweat and solidarity to honor Murphy and all fallen service members.
The Workout: A Test of Body and Mind
The Murph is deceptively simple but brutally demanding: The workout is completed in a weight vest.
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1-mile run
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100 pull-ups
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200 push-ups
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300 air squats
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1-mile run
For those seeking the full challenge, it’s performed wearing a 20-pound weight vest (14 pounds for women) to simulate the gear soldiers carry in combat. Athletes can partition the bodyweight movements—often breaking them into 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats, mimicking the CrossFit benchmark “Cindy”—or tackle them unpartitioned, completing each exercise in full before moving to the next. Either way, the workout pushes even elite athletes to their limits, with average completion times ranging from 47 to 57 minutes and top performers finishing in under 40.
The physical toll is undeniable. A 2020 study found that body fat percentage and anaerobic fatigue tolerance, rather than raw strength or aerobic capacity, are key predictors of Murph performance, highlighting the workout’s demand for endurance and efficiency under stress. The weight vest adds another layer, mimicking the burden of combat gear and making every movement a battle against gravity and fatigue.
Beyond the Physical: A Deeper Purpose
The Murph is more than a workout; it’s a meditation on sacrifice. Each rep and each labored breath serve as a reminder of the cost of freedom. As athletes grind through the middle section—where arms burn from pull-ups and legs turn to jelly from squats—they’re encouraged to reflect on the men and women who faced far greater trials. “It’s not about doing the workout as prescribed,” says CrossFit coach Jason Stankus. “It’s about being part of something bigger than yourself.”
This sense of purpose transforms the Murph into a communal act of remembrance. Gyms, or “boxes,” buzz with camaraderie as athletes of all levels—hardcore CrossFitters, weekend warriors, and even beginners—tackle the challenge together. Many gyms host Murph events, complete with leaderboards, music, and shared stories of service members. The workout’s scalability ensures inclusivity: beginners might halve the reps or swap pull-ups for ring rows, while veterans might add the vest for the “RX” experience. Even a 90-year-old has completed a modified Murph, pedaling a fan bike and doing wall push-ups, proving that the spirit of the workout transcends physical ability.
The Murph Challenge, the official fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation, amplifies this impact. Funds raised support scholarships and the Lt. Michael Murphy Navy SEAL Museum, keeping Murphy’s belief in the power of education alive. In 2014, the Challenge became a cornerstone of the foundation’s mission, with thousands registering annually to log their times and contribute to the cause, see the link below.
Mental Toughness and Resilience
The Murph is as much a mental challenge as a physical one. “Your mind will want to stop before your body does,” says CrossFit coach Blake Shutterly. The sheer volume of reps and the relentless pace test an athlete’s ability to push through discomfort. Strategies like pacing the initial run or breaking movements into manageable sets help, but ultimately, it’s the “why” behind the workout that keeps people going. Reflecting on Murphy’s courage or the sacrifices of others provides a mental anchor when fatigue sets in.
For many, this mental fortitude carries over into daily life. CrossFit’s emphasis on functional fitness and mental resilience aligns with the Murph’s ethos: prepare for the unexpected, endure hardship, and emerge stronger. Participants often describe a profound sense of accomplishment upon finishing, a feeling that they’ve not only tested their limits but honored a greater cause.
A Call to Action
The Murph workout is an invitation to step into discomfort, to embrace challenge, and to connect with a legacy of heroism. Whether you’re a seasoned athlete or a newcomer, the workout’s scalability makes it accessible, and its meaning makes it universal. This Memorial Day, consider joining a local gym or organizing a group to take on the Murph. Register at TheMurphChallenge.com to support the scholarship foundation, or simply do it in your backyard with friends. Wear a vest if you’re ready, or scale it to your level—just keep moving.
Donate at the link below.
As you run, pull, push, and squat, let each movement be a tribute to those who gave everything. The Murph isn’t just a workout; it’s a reminder that we can all strive to be a little braver, a little tougher, and a little more selfless. In the words of Murphy’s father, Dan, to Murph Challenge participants: “This workout is meant to remember those who have died for our freedom, so try to keep that in your head when you feel like giving up.”
Be sure to check with your doctor to make sure you're healthy enough to exercise before beginning this or any workout regimen.
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