MURPH CHALLENGE

About the Event

The MURPH challenge is a workout performed annually on Memorial Day to honor Navy Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan on June 28, 2005. The workout is a test of endurance, strength, and mental toughness, often done as a tribute to fallen military members. Here’s what the MURPH workout entails: **The MURPH Workout:** 1. **1 Mile Run** 2. **100 Pull-Ups** 3. **200 Push-Ups** 4. **300 Squats** 5. **1 Mile Run** **Details:** - The workout starts and ends with a 1-mile run. - The pull-ups, push-ups, and squats can be partitioned as needed (e.g., 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats). - For an added challenge, the workout is traditionally performed while wearing a 20-pound weight vest or body armor. **Scaling Options:** - For those unable to complete the full workout, scaling options include reducing the number of repetitions (e.g., half Murph: 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run). - Substitutions for pull-ups (e.g., ring rows or assisted pull-ups) can be made if necessary. **Tips for Completion:** - **Pacing:** Start at a steady pace to avoid burning out early, especially during the initial run. - **Partitioning:** Break up the pull-ups, push-ups, and squats into manageable sets to maintain a steady rhythm (e.g., 20 rounds of 5-10-15). - **Hydration:** Stay hydrated, especially if performing the workout outdoors in warm weather. - **Form:** Focus on maintaining good form to prevent injury, particularly during high-repetition movements. **Memorial Significance:** - The MURPH workout is more than just a physical challenge; it's a way to remember and honor the sacrifices of Lieutenant Michael P. Murphy and all fallen service members. - Many participants take a moment before or after the workout to reflect on the bravery and dedication of those who serve in the military. Participating in the MURPH workout on Memorial Day is a powerful way to engage in a community tribute, test personal limits, and honor the legacy of heroes.