How to Crush The Murph Challenge This Memorial Day

The Murph workout has become synonymous with hybrid athletes and Memorial Day—but what is it? Why do we do it year after year? And how can you participate this year?

In short: Murph is a workout performed chipper-style for time. It consists of a mile run, 100 pull-ups, 200 push-ups, 300 bodyweight squats, and another 1-mile run, typically while wearing a weighted vest.

The Murph Workout

Murph, as it's known today, is a "Hero WOD," or a workout of the day meant to honor a fallen soldier, says Jon Little, REP COO and long-time strength athlete.

It was originally created by Lt. Michael P. Murphy, a U.S. Navy SEAL who wanted a WOD that blended functional fitness exercises with elements of SEAL training. He always performed the workout wearing his standard-issue 16.4 lb military vest. In fact, he named the workout "Body Armor," in reference to the vest. Tragically, Lt. Murphy was killed in action on June 28, 2005, during a mission in Afghanistan. Over time, "Body Armor" was renamed "Murph" in his honor of his courage and sacrifice.

The Murph Challenge

Performed for time. Optional: Wear a weighted vest (20 lb or 14 lb).

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

If it's your first, third, or 50th time doing the Murph Challenge, Little says leave your ego at the door.

"Know your limits and pace! Murph is hard. It tests both cardiovascular and muscular endurance, engages all three energy pathways simultaneously, as well as that really large muscle between our ears," he says. "There will come a point in the workout where you want to stop. Don’t. But do scale the movements to within your abilities, be smart about rest, and before you start, talk to a coach or more experienced athlete about scaling options that will allow you to complete a variation of the workout, but not risk injury."

Murph Workout Variations and Modifications

Look, not all of us are aptly able to tackle the original Murph alone. But why should that stop you? Try one of these variations solo, with a partner, or a team:

Murph: Partitioned Version, "Cindy" Style

1 Mile Run

20 Rounds of Cindy:

• 5 Pull Ups
• 10 push ups
• 15 Air Squats

1 Mile Run

Murph: Partitioned Version, Double Cindy Style

1 Mile Run

10 Rounds of:

• 10 Pull Ups
• 20 Push Ups
• 30 Air Squats

1 Mile Run

Murph: 2 Person Team

1 Mile Run, together

‘I Go You Go’ style for 20 Rounds of Cindy:

• 5 Pull Ups
• 10 push ups
• 15 Air Squats

Finish together with 1 mile run

This is a great option for those who want a little more recovery time to reduce muscle fatigue during the workout, says Little. If running isn't your favorite, consider dividing the miles into 800 meter distances.

Murph: 4 Person Team

Perform the same as the two-person version, but divide up the pull-ups, push-ups, and squats by four and rotate rounds amongst your teammates. This is ideal for anyone wanting to get out there and try it, maybe for the first time!

Gear: Adding a weighted vest

Any of the above can be done wearing a vest (20 lb or 14 lb) for the full effect, or without. Also, any of the above can be divided in half to shorten the time.

Tl;dr—what you do for this event is completely up to you! Purists might say it's the original Murph or nothing, Little says: "Bullshit."

"The spirit of Murph isn’t about the movements you choose, or what scale you pick, or whether you wear a vest or not. It's about showing up for a common belief, challenging yourself on behalf of those who can’t, practicing gratitude, and supporting your community, in whatever way that looks like for you," he says.

The Murph Workout Story: Who Is Lt. Michael P. Murphy?

Lt. Murphy served as the leader of a four-man special operations team during Operation Red Wings in 2005. Their mission was to locate a prominent anti-coalition militia leader near Asadabad in Afghanistan. Shortly after deploying, the team encountered three local goat herders. The SEALs initially detained them, but ultimately decided to let them go. It is believed these individuals alerted nearby Taliban forces to the team’s presence.

Soon after, the SEALs found themselves under heavy attack on a rugged mountainside by a significantly larger enemy force. Understanding that their communications equipment would not function properly in the mountainous terrain, Lt. Murphy deliberately moved out from behind cover to a more exposed position to establish radio contact with their base.

In doing so, he exposed himself to a hail of gunfire. While being targeted by enemy fighters, Lt. Murphy successfully reached the Special Operations Forces Quick Reaction Force at Bagram Air Base. He conveyed their location, described the size of the enemy force, and requested urgent support. During the call, he was shot in the back, causing him to drop the radio. Undeterred, he picked it up and completed the transmission, continuing to return fire as the enemy advanced.

Despite his injuries, Lt. Murphy returned to his team's position and continued to fight, enabling one teammate, Marcus Luttrell, to escape. Lt. Murphy was ultimately killed in action, along with 18 others (including rescue forces who attemted to extract the SEAL team). In recognition of his extraordinary courage and sacrifice, he was posthumously awarded the Medal of Honor on October 27, 2007.

More ways to honor Lt. Murphy and fellow veterans on Memorial Day

For starters, consider signing up for The Murph Challenge, which funds the Lt. Michael P. Murphy Memorial Scholarship Foundation. Or, show up and cheer on your friends participating in the challenge! (We're walking the walk: The REP team is tackling Murph together at our HQ this year. Wish us luck!)

Check your area for Memorial Day events and opportunities to honor U.S. veterans. And of course, consider donating to a nonprofit or charity that supports veterans:

• Homes For Our Troops
• Children of Fallen Patriots Foundation
• The Semper Fi & America's Fund
• Navy-Marine Corps Relief Society
• Gary Sinise Foundation
• Disabled American Veterans

"The SEALs have a saying: One is none; Two is One," says Little. "Translation: We are stronger together. Participating in a workout like this, suffering a little [with others] breeds teamwork, reminds us of what we stand for, [and] reminds us to be humble as we lean into hard things."

You know what's next. Give a loud "HOOYAH!" and hit that Murph with everything you've got.