What is the Murph Challenge?
The Murph Challenge is more than just a workout; it’s a physical and mental endurance test with a deep connection to military tradition and heroism. Created in honor of Navy Lieutenant Michael P. Murphy, a Medal of Honor recipient who was killed in Afghanistan in 2005, the Murph Challenge has become a symbol of sacrifice, grit, and perseverance. Each year, thousands of athletes, CrossFit enthusiasts, and everyday people take part in this challenge to pay tribute to Lt. Murphy and other fallen service members.
In this article, the Generation Iron Team will break down what the Murph Challenge is, its origin, and how to prepare for this demanding workout.
The Origin of the Murph Challenge
Lt. Michael P. Murphy, a Navy SEAL, was part of Operation Red Wings, a reconnaissance mission in Afghanistan. He and his team faced overwhelming enemy forces, and Murphy made the ultimate sacrifice to save his comrades. During the battle, he exposed himself to enemy fire to call for backup, which ultimately led to his death. He was posthumously awarded the Medal of Honor for his bravery.
Murphy’s favorite workout, known as “Body Armor” in his personal training routine, became the Murph Challenge after his death. The workout was renamed in his honor to commemorate his heroic actions and to raise awareness of military sacrifices. CrossFit gyms across the globe began adopting this workout, making it a significant event within the fitness community.
The Murph Challenge Workout
The Murph Challenge consists of a series of bodyweight exercises, bookended by a one-mile run at the beginning and the end. The workout is as follows:
- 1 Mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 Mile Run
The catch is that participants are encouraged to wear a 20-pound weight vest (14 pounds for women) to mimic the body armor that Lt. Murphy wore during his missions. The weight vest adds an extra level of difficulty, challenging not only your strength but also your cardiovascular endurance.
Scaling the Murph Challenge
While the Murph Challenge is a brutal test of strength, endurance, and mental toughness, it is adaptable for different fitness levels. Many people modify or “scale” the workout to suit their abilities. Here are some common ways to scale the Murph Challenge:
- Partitioning the reps: Instead of completing all the pull-ups, push-ups, and air squats in separate blocks, you can break them into smaller sets. For example, a popular option is to perform 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. This makes the workload more manageable without sacrificing the volume of the workout.
- Reducing the volume: Beginners may choose to reduce the number of repetitions. For instance, they might aim for 50 pull-ups, 100 push-ups, and 150 air squats.
- Modifying the exercises: Some participants may not yet have the strength for pull-ups and can substitute ring rows or assisted pull-ups. Similarly, knee push-ups can replace standard push-ups.
- No weight vest: While the weight vest is part of the original workout, many people choose to complete the Murph Challenge without it to focus on the bodyweight movements and build up to wearing a vest in future attempts.
No matter the scale, the goal is to honor Lt. Murphy and push yourself to the limit, staying true to the spirit of the challenge.
How to Prepare for the Murph Challenge
Preparation for the Murph Challenge takes dedication. Given the high volume of bodyweight movements and the running involved, a solid training plan is essential. Here’s how you can prepare for the challenge:
1. Build Endurance
Since the workout begins and ends with a one-mile run, cardiovascular endurance is key. Regular running sessions leading up to the event will help you improve your stamina. Aim to incorporate different running intensities into your training, including interval runs, long-distance runs, and sprints.
2. Develop Pull-Up Strength
The Murph Challenge’s 100 pull-ups can be daunting for those not accustomed to high-volume upper-body exercises. Start by adding pull-ups to your weekly workout routine. If pull-ups are difficult, consider using resistance bands for assistance or doing jumping pull-ups to gradually build strength.
3. Increase Push-Up and Air Squat Volume
Completing 200 push-ups and 300 air squats requires both muscle endurance and mental toughness. Start by practicing these exercises in smaller sets and progressively increase the volume as you get closer to the challenge. Focus on perfecting your form to avoid injury during the actual event.
4. Practice Wearing a Weight Vest
If you plan to take on the full Murph Challenge with a weight vest, it’s wise to train with the vest beforehand. Start with bodyweight movements while wearing the vest, like push-ups and air squats, to get used to the added resistance. Gradually incorporate pull-ups and running while wearing the vest.
5. Recovery and Mobility Work
With the high repetition count and the wear and tear on your muscles, recovery is crucial. Incorporate stretching, foam rolling, and mobility exercises into your routine to prevent stiffness and injury. Post-workout recovery strategies, such as proper nutrition, hydration, and rest, will ensure you’re ready to tackle the challenge.
The Mental Aspect of the Murph Challenge
One of the most significant hurdles in completing the Murph Challenge is mental toughness. The high volume of repetitions can feel overwhelming, especially when fatigue sets in. Pacing yourself and breaking down the workout into smaller, more manageable chunks is key to getting through it.
Participants often reflect on the meaning of the challenge during the workout, drawing inspiration from Lt. Murphy’s sacrifice. This motivation, along with the camaraderie of others participating in the challenge, helps push through the discomfort and exhaustion.
Why Participate in the Murph Challenge?
The Murph Challenge is more than just a physical workout; it’s a way to honor fallen soldiers and commemorate their sacrifices. For many, completing the Murph Challenge has become a tradition and a meaningful way to pay respects.
By participating, you’re not only testing your own limits but also joining a global community in remembrance of those who served their country.
Conclusion
The Murph Challenge is one of the most demanding workouts in the fitness world, but it’s also one of the most rewarding. It pushes participants physically and mentally, while also serving as a powerful tribute to Lt. Michael P. Murphy and all fallen service members. Whether you’re an experienced CrossFitter or someone new to fitness, completing the Murph Challenge is a unique and humbling experience that embodies the values of sacrifice, perseverance, and honor.
As Memorial Day approaches, consider taking on the Murph Challenge not just as a test of your fitness, but as a way to remember and pay respect to those who have given their lives in service to their country.
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