Memorial Day Murph challenge honors fallen Navy SEAL with grueling workout

Memorial Day is a time for Americans to remember and honor those who have made the ultimate sacrifice for their country. While many people observe the day in their own ways, one popular way to pay tribute is by participating in a challenging fitness challenge known as “the Murph.” This workout is named after fallen Navy SEAL Lt. Michael Murphy, who used to complete similar exercises during his SEAL training.

Lt. Murphy’s former SEAL roommate, Kaj Larsen, shared how he and Murphy would often run to the pull-up bars and complete a grueling workout consisting of 100 pull-ups, 200 push-ups, and 300 air squats, followed by a two-mile run back to their barracks. Murphy would often wear his body armor during these workouts, which he initially called “Body Armor.”

Today, thousands of people across the country participate in the Murph workout on Memorial Day as a way to honor Lt. Murphy and other fallen soldiers. The workout consists of a one-mile run, followed by the series of pull-ups, push-ups, and air squats, and then another one-mile run. Participants have the option to wear a 20-pound weighted vest, as Murphy and Larsen often did.

Larsen emphasized that there is no one right way to complete the Murph workout. While some train all year for the challenge, modifications are acceptable. This can include breaking up the reps into sets, substituting pull-ups with jumping pull-ups, or walking the runs instead of running.

Lt. Michael Murphy’s heroic actions during Operation Red Wings in 2005 led to him sacrificing his life to save his team. His bravery in exposing himself to enemy fire to call for backup ultimately saved the life of his teammate, Marcus Luttrell. Murphy’s actions earned him the Medal of Honor, and a battleship, the USS Michael Murphy, was commissioned in his honor.

The Murph workout has become a symbol of remembrance and tribute to Lt. Murphy and all those who have made the ultimate sacrifice for their country. The workout has gained popularity in the CrossFit community and has become a cultural movement of patriotism and honor.

As Americans observe Memorial Day, participating in the Murph workout is a challenging yet meaningful way to pay tribute to the brave men and women who have given their lives in service to their country. Lt. Murphy’s legacy lives on through this workout and serves as a reminder of the sacrifices made by military service members.