What is a CrossFit ‘Murph’ Workout?

mMost people will spend the next few days drinking a few beers and grilling burgers. But for the CrossFit community, the highlight of Memorial Day Weekend isn’t setting up an out-of-office autoresponder for your work email; it’s completing the Murphy Challenge.

The Murph Challenge was created in 2014 in honor of Lieutenant Michael P. Murphy, a Navy SEAL and Medal of Honor recipient for outstanding acts of bravery during the war in Afghanistan. Lieutenant Murphy was killed in battle in 2005, but his legacy lives on thanks to the Murph Challenge, which raised more than $2 million for the Lt. Michael P. Murphy. The annual challenge is a way to remember all of the fallen veterans; exactly what Memorial Day really means when it comes to putting together the right team.

The organization explains: “‘Murph’ is more than just a workout, it’s a tradition that drives us, lowers us, and offers a little pain and sweat to honor a man who has give everything he has.”

How to complete the CrossFit Murphy Challenge

So what exactly does the challenge involve? Murph exercises are done in time and include the following:

  • run 1 mile
  • 100 pulls
  • 200 push-ups
  • 300 squats
  • run 1 mile (yes, again)

Intense, isn’t it? It seems that only with CrossFit does the number of repetitions increase to the hundreds. But there’s a little twist to make this exercise more challenging… All done while wearing a 20-pound vest. (No, no kidding.)

CrossFit’s Murph Challenge is what the name implies: a challenge. In fact, it might be the hardest exercise you’ll ever do. But if you’re looking to really push yourself to the limit, here’s how.


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