The Murph Challenge – Getting that WOD at Thanksgiving

The Murph Challenge has become a staple in the CrossFit community and beyond (please don’t leave yet), a grueling test of physical and mental endurance that honors the memory of Navy Lieutenant Michael Murphy. But how did this workout become synonymous with Memorial Day and a symbol of remembrance for fallen heroes? Let's delve into the history of the Murph Challenge and explore its evolution from a personal favorite of one Navy SEAL to a global phenomenon.

The Man Behind the Murph

Lieutenant Michael Murphy was a Navy SEAL who gave his life in service to his country on June 28, 2005, during Operation Red Wings in Afghanistan. His extraordinary courage and leadership in the face of overwhelming odds earned him the Medal of Honor posthumously. Lt Murphy’s story is incredible, so go take a look, but it would be an entire article on it’s own.

Body Armor to Murph

Before it was known as "Murph," the workout was a favorite of Lt. Murphy himself, who called it "Body Armor." It consisted of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run, ideally performed while wearing a 20-lb vest or body armor. This demanding workout embodied Lt. Murphy's dedication to physical fitness and mental toughness.

CrossFit introduced "Murph" as an official Hero WOD (Workout of the Day) in August 2005, shortly after Lt. Murphy's death. Hero WODs are named in honor of fallen service members and first responders, serving as a tribute to their sacrifice and a reminder of their bravery.

While CrossFit formalized the workout, it was the CrossFit community that organically adopted Murph as a Memorial Day tradition. Gyms across the globe began hosting Murph events on Memorial Day, creating a powerful collective experience of remembrance and espirit de corps.

In 2014, the Murph Challenge became an official annual fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation. This foundation provides scholarships to students who embody Lt. Murphy's character and values, furthering his legacy of service and leadership.

The Workout

The Murph Challenge is a challenging workout for athletes of all levels. Here's the breakdown:

• 1-mile run: This can be done on a track, road, or trail.
• 100 pull-ups: These can be strict pull-ups, kipping pull-ups, or chin-over-bar pull-ups.
• 200 push-ups: Any push-up variation is acceptable.
• 300 squats: Air squats or squats with a weight vest are common options.
• 1-mile run: The final mile, often the most challenging after the previous exercises.

Don’t Break Yourself, You Only Lose Gains

The Murph Challenge can be scaled to suit any fitness level. Common modifications include:

• Reducing the reps: Cut the reps in half or even further.
• Partitioning the reps: Break the exercises into smaller sets with rest in between.
• Modifying the exercises: Use assisted pull-ups or push-ups, or perform box squats.
• Walking the runs: Walk or jog instead of running.

A Thanksgiving-Themed Murph

While Murph is traditionally associated with Memorial Day in May, there's no reason you can't honor Lt. Murphy's legacy with a Thanksgiving-themed Murph Challenge. Here's how to add a festive twist:

• The Turkey Trot Murph: Organize a Murph event on Thanksgiving morning as a pre-feast "Turkey Trot."
• Grateful Gains: Complete sets during breaks in the game, after checking on the deep fryer, and whenever the Loonie uncle needs to chill.
• Feast Mode Fuel: Instead of a traditional post-workout meal, incorporate Thanksgiving foods into your recovery nutrition (especially those leftovers).
• Team Cornucopia: Complete the Murph Challenge as a team, dividing the reps and working together to reach the finish line.

Tips for Completing the Murph Challenge:

• Pace yourself: Don't go out too fast on the first run.
• Break up the reps: Partition the pull-ups, push-ups, and squats into manageable sets.
• Stay hydrated: Drink plenty of water before, during, and after the workout.
• Listen to your body: If you need to rest, take a break.
• Have fun: Remember that the Murph Challenge is a tribute to Lt. Murphy's legacy. Embrace the challenge and honor his memory.

The Murph Challenge - More Than Just a Workout

The Murph Challenge has grown into a powerful symbol of remembrance, resilience, and community. It's a testament to the enduring legacy of Lt. Michael Murphy and a reminder that his sacrifice will never be forgotten. Whether you're a seasoned CrossFit athlete or a beginner, the Murph Challenge offers a unique opportunity to push your limits, honor a hero, and be part of something bigger than yourself.

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