Murph workout explained for Memorial Day

LiveNOW from FOX said on May 24 that the “Murph” workout has become a Memorial Day tradition for many Americans honoring Navy SEAL Lt. Michael P. Murphy. The workout is widely known in CrossFit and military-fitness circles, but its origins are tied to Murphy’s service and death in Afghanistan in 2005. Official Murph Challenge organizers and CrossFit both describe it as a tribute workout tied to Murphy’s legacy. The event is also used as a fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation. ### Who was Michael P. Murphy? Lt. Michael P. Murphy was a U.S. Navy SEAL officer from Patchogue, New York, who was killed on June 28, 2005, during Operation Red Wings in Afghanistan, according to the U.S. Navy. The Navy said Murphy left cover to get a clear signal and contact headquarters while his team was under fire from a larger enemy force. He was mortally wounded in the process. The National Medal of Honor Museum and the U.S. military say Murphy received the Medal of Honor for his actions. CrossFit says the workout later became one of its best-known Hero workouts, created to honor service members who died in the line of duty. ### What exactly is the Murph workout? CrossFit lists the full workout as a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and another 1-mile run, done “for time.” The workout is often performed while wearing body armor or a weighted vest, and the official Murph Challenge site presents it as the signature format of the annual event. (navy.mil) STRIDE Fitness, citing the official challenge format, says participants often use a 20-pound vest for men or a 14-pound vest for women. (mohmuseum.org) Many gyms and community groups also allow athletes to partition the middle repetitions into smaller rounds rather than completing each movement in one block. ### Why is it tied so closely to Memorial Day? (crossfit.com) Memorial Day observances across the United States have helped turn Murph into a recurring holiday workout, with media outlets and organizers describing it as a way to honor fallen service members through physical effort. The official Murph Challenge says its annual event is the only official fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation. (stridefitness.com) LiveNOW from FOX and other recent reports said the workout is now performed nationwide over Memorial Day weekend. The Lt. Michael P. Murphy Navy SEAL Museum says participation has spread worldwide and that the challenge has raised more than $2.25 million for the scholarship foundation since 2014. ### Do you have to do the full version? (themurphchallenge.com) CrossFit publishes a beginner version that cuts the running distance to 800 meters on each end and replaces pull-ups with ring rows, while also allowing modified push-ups. That version is designed for people who want to participate without attempting the full workout volume. LiveNOW from FOX said participants often scale the workout for safety, and that matches how many gyms run Memorial Day Murph events. (fox13news.com) Coaches commonly reduce reps, remove the vest or substitute movements to fit experience and injury history, according to CrossFit’s published beginner guidance. ### Where does the official event go from here? (crossfit.com) The Murph Challenge website says the 2026 official challenge will be held on Memorial Day, Monday, May 25, 2026. The site invites participants to register, post times and support the Lt. Michael P. Murphy Memorial Scholarship Foundation through the annual event. The Lt. Michael P. Murphy Navy SEAL Museum also listed its 2026 Murph Challenge event for Saturday, May 23. (fox13news.com) For participants looking for the official rules, scaling options or registration details, organizers direct them to the challenge website and affiliated foundation pages. (murphsealmuseum.org) (themurphchallenge.com)