Murph Memorial Day workout format

Men’s Journal reported on May 19 that “Murph,” the Memorial Day workout widely done at CrossFit gyms and community fitness events, is named for U.S. Navy SEAL Lt. Michael P. Murphy, who was killed in Afghanistan in 2005. CrossFit’s Hero workout page says Murph was introduced as a Hero workout in 2005 and is performed in his honor. The workout’s standard version is consistent across event listings and official challenge materials. (khqa.com) The Murph Challenge website lists the sequence as a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and a final 1-mile run, and a Quincy YMCA Memorial Day listing describes the same format. ### What exactly is the standard Murph workout? The Murph Challenge website says the benchmark format is completed “for time” and follows five parts in order: run 1 mile, do 100 pull-ups, 200 push-ups and 300 air squats, then run 1 mile again. Quincy YMCA’s event page uses the same sequence for its Memorial Day fundraiser at the Illinois Veterans Home. CrossFit’s Murph page also presents beginner and scaled versions, showing how gyms adapt the workout for participants who do not want to attempt the full prescription. (mensjournal.com) That has helped make the event common at affiliates and community gyms on Memorial Day weekend. ### Who was Michael Murphy? CrossFit says Lt. Michael Murphy was a Navy SEAL who died on June 28, 2005, during combat operations in Afghanistan. (themurphchallenge.com) Men’s Journal described the workout as part of Memorial Day observances tied to Murphy’s legacy and sacrifice. The official Murph Challenge site frames the event as more than a fitness test, calling it a Memorial Day tradition held across the United States. (themurphchallenge.com) That framing is echoed by local organizers who pair the workout with fundraising or ceremonies for veterans and fallen service members. ### Do people have to do it exactly as written? Quincy YMCA’s registration page says scaled and partner options are available for its 2026 event. (crossfit.com) CrossFit likewise lists a beginner version with shorter runs and reduced movements, indicating that public Murph events often make room for newer participants. STRIDE Fitness, in a Memorial Day 2026 preparation post, noted that Murph is often performed with a weighted vest — 20 pounds for men and 14 pounds for women — though that is presented as a common practice rather than a requirement for all participants. (crossfit.com) ### Where are people doing Murph this Memorial Day? The Quincy YMCA said it will hold its Murph or 5K Honor Ruck event on Memorial Day, May 25, 2026, at the Illinois Veterans Home, with proceeds benefiting the home. (themurphchallenge.com) Opening ceremonies begin at 8:30 a.m. and the start is scheduled for 9:00 a.m., according to the YMCA listing. The official Murph Challenge site says the 2026 challenge takes place throughout the United States on May 25. (quincyymca.net) CrossFit said in a May news release that many affiliates around the world host Murph during the U.S. Memorial Day holiday weekend. ### What happens next if someone wants to join? May 25, 2026, is the date listed for the official Murph Challenge and for local events such as Quincy YMCA’s Illinois gathering. (stridefitness.com) Registration and event details are available through host pages including the Murph Challenge site and the YMCA of West Central Illinois. (themurphchallenge.com) (quincyymca.net)