The Murph Challenge: A CrossFit Tradition That Pushes Limits and Honors Heroes
Every Memorial Day, CrossFit athletes around the world come together for one of the most grueling and meaningful workouts in the fitness community: the Murph Challenge. It’s not just another WOD (Workout of the Day)—it’s a test of endurance, grit, and mental toughness that serves as a tribute to heroism and sacrifice. For CrossFitters, Murph is an opportunity to honor a fallen warrior, push their physical limits, and join a global community united by sweat and purpose.
If you’ve ever wondered what makes it so special, how to prepare for Murph 2025, or why it’s become a worldwide phenomenon, this blog post has you covered. Let’s dive into the history, the workout itself, training tips, and some fascinating facts about this iconic CrossFit challenge.
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The Hero Behind Murph
The Murph workout is named after Navy Lieutenant Michael Murphy, a true American hero who gave his life during Operation Red Wings in Afghanistan on June 28, 2005. Lt. Murphy and his SEAL team were ambushed by insurgents in rugged terrain. Despite being outnumbered and under heavy fire, Murphy knowingly exposed himself to enemy fire to call for help for his team—a selfless act that ultimately cost him his life. For his bravery, he was posthumously awarded the Medal of Honor.
Before his death, Lt. Murphy regularly performed a workout he called "Body Armor," which consisted of running, pull-ups, push-ups, and squats—all while wearing a weighted vest to simulate body armor. After his passing, this workout was renamed "Murph" in his honor and officially adopted by CrossFit in 2005 as a Hero WOD—a workout designed to honor fallen service members.
What is Murph in CrossFit?
The Murph workout is simple in concept but brutal in execution. It consists of:
• A 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Another 1-mile run
Ready for the Murph test? It’s traditionally performed while wearing a weighted vest—20 pounds for men and 14 pounds for women—to replicate Lt. Murphy’s body armor.
The workout can be done "partitioned" (breaking up the pull-ups, push-ups, and squats into smaller sets) or "unpartitioned" (completing each movement in full before moving on).
Partitioning is more common among participants because it allows for better pacing—for example, breaking it into 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats.
For elite athletes chasing records or personal bests, unpartitioned Murph is the ultimate test. In fact, Hunter McIntyre holds the Murph CrossFit world record with an unpartitioned time of 32 minutes and 41 seconds, set in 2021.
Training for Murph
Murph isn’t just about brute strength—it’s about endurance and strategy. If you’re planning to take on this challenge (especially with a weighted vest), preparation is key. Here are some tips to get ready:
1. Build Volume Gradually: Start practicing smaller sets of pull-ups, push-ups, and squats weeks in advance. For example:
• Perform 5 rounds of: 5 pull-ups, 10 push-ups, and 15 squats.
• Gradually increase rounds over time.
2. Run Intervals: Incorporate interval running into your training to improve your mile times while building stamina.
3. Practice with a Weighted Vest: If you plan to wear one during Murph, start training with it early to get used to the extra load.
4. Focus on Recovery: Proper warm-up, hydration, and mobility work are essential on Murph day to avoid injury.
Remember that pacing yourself is critical—don’t burn out during the first mile or first few rounds of exercises!
Interesting Facts About Murph
Here are some fascinating tidbits about this legendary workout that might surprise you:
1. World Records
Hunter McIntyre’s unpartitioned time of 32:41 remains one of the fastest ever recorded for Murph. On the other hand, endurance athlete Lee Davis completed an unbelievable 16 consecutive Murphs in under 24 hours in 2020—totaling 32 miles of running, 1,600 pull-ups, 3,200 push-ups, and 4,800 squats!
2. Celebrity Participants
Even non-CrossFitters have embraced Murph as a challenge. Mark Zuckerberg famously shared his experience completing it on social media—proving that even tech billionaires can get sweaty for a good cause.
3. CrossFit Games Legacy
Murph has been featured multiple times at the CrossFit Games as one of its most grueling events. In these competitions, athletes have tackled both partitioned and unpartitioned versions under intense conditions like scorching heat.
4. Scaling Options
Despite its reputation as one of CrossFit’s toughest WODs, Murph is highly scalable:
• Beginners can perform "half-Murph" (half the reps).
• Substitutions like ring rows instead of pull-ups or knee push-ups make it accessible to all fitness levels.
• Many participants skip the weighted vest altogether.
5. Global Tradition
Murph has become a worldwide tradition with thousands participating annually on Memorial Day—not just in CrossFit gyms but also at parks or even at home.
6. Mental Toughness
Many athletes say that completing Murph isn’t just about physical strength—it’s about mental resilience. The monotony of hundreds of reps forces participants to stay focused and dig deep when fatigue sets in.
The Murph Challenge 2025
Looking ahead to Memorial Day—Monday, May 26th, 2025—the next official Murph Challenge will bring together thousands of athletes around the globe to honor Lt. Murphy’s legacy through sweat and determination.
Participants can register online through TheMurphChallenge.com to receive commemorative gear like shirts or patches while supporting the Lt. Michael P. Murphy Memorial Scholarship Foundation—a cause that provides educational opportunities in Murphy’s name.
Whether you’re aiming for a personal best or simply looking to complete your first scaled version of Murph, this challenge is about more than fitness—it’s about remembering those who gave everything for others.
Why Do We Do It?
The beauty of Murph lies in its deeper meaning. As you grind through those last push-ups or fight through that final mile run with burning legs and lungs screaming for air—you remember why you’re doing it: to honor Lt. Michael Murphy and all those who made the ultimate sacrifice.
Murph isn’t just about finishing fast or hitting PRs; it’s about resilience, community, and gratitude. It reminds us that we’re capable of far more than we think—and that sometimes our greatest strength comes from honoring something bigger than ourselves.
So this Memorial Day—whether you’re an elite athlete chasing records or someone taking on their very first scaled version—lace up your shoes with pride and take on the challenge with everything you’ve got!
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