‘Murph’ Memorial Day workout explained

FOX stations on May 23 outlined why “Murph” appears on so many gym whiteboards each Memorial Day: the workout is a tribute to Navy SEAL Lt. Michael P. Murphy, who was killed in Afghanistan in 2005. The workout has become a yearly ritual at CrossFit gyms and other fitness centers across the United States, with participants completing a long bodyweight circuit and runs in his memory. CrossFit says thousands of its affiliates program Murph on Memorial Day, while the official Murph Challenge says the event also serves as a fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation. ### What exactly is the Murph workout? CrossFit lists the workout as a 1-mile run, followed by 100 pull-ups, 200 push-ups and 300 air squats, then another 1-mile run. The version commonly described as prescribed, or Rx, is done wearing a 20-pound vest or body armor for men and a 14-pound vest for women, according to CrossFit’s Murph page. FOX’s May 23 explainer said many Memorial Day participants do not perform the workout exactly that way. (foxla.com) Instead, gyms often break the middle portion into smaller rounds, reduce the volume, remove the vest or substitute movements to match different fitness levels. ### Who was Michael Murphy? Michael P. Murphy was a U.S. Navy SEAL lieutenant who was killed in Afghanistan in 2005 after exposing himself to enemy fire while trying to call for help for his team, according to FOX’s report. (crossfit.com) Murphy was later awarded the Medal of Honor. The official Murph Challenge says the workout is tied to Murphy’s legacy and is the annual fundraiser for the Lt. (foxla.com) Michael P. Murphy Memorial Scholarship Foundation. CrossFit says the workout became part of a broader Memorial Day tradition observed by its community and other athletes. ### Why do so many gyms do it on Memorial Day? Memorial Day gives the workout its meaning. (foxla.com) FOX reported that many Americans use Murph as a physical act of remembrance for fallen service members, with Murphy’s name at the center of the event. Since 2014, the official challenge has functioned as a fundraiser for the Murphy foundation, according to both the Murph Challenge site and CrossFit. (themurphchallenge.com) The challenge website says participants can register, post times and join the worldwide event, while local gyms and community organizations host their own versions over the holiday weekend. ### Do you have to do the full version? (foxla.com) Many gyms say no, and FOX’s explainer made the same point. Common scaled versions split the pull-ups, push-ups and squats into rounds such as 20 sets of 5 pull-ups, 10 push-ups and 15 squats, or reduce total reps for beginners. The practical reason is volume. Even without a vest, 100 pull-ups, 200 push-ups and 300 squats is a long session for many recreational athletes, so coaches and gyms frequently modify the workout to keep it accessible while preserving the format and the memorial purpose. (themurphchallenge.com) That conclusion is drawn from the scaling guidance described by FOX and CrossFit’s published standards. (fox13news.com) ### If you want to do Murph at a commercial gym, is Planet Fitness open? NJ.com reported on May 23 that Planet Fitness locations will be open on Memorial Day, Monday, May 25, though hours vary by club and region. The report said members should check their local club page or the Planet Fitness app for exact schedules before heading out. (fox13news.com) Monday, May 25 is the next key date for participants: that is Memorial Day in 2026, when CrossFit gyms, local hosts and registered Murph Challenge participants are scheduled to complete the workout. (themurphchallenge.com) (nj.com)