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And I heard about this hero workout of the day called Murph,” he says. Hero WODs are dedicated to the memory of a military ...

Discover the story of the Murph Challenge, a grueling workout honoring Navy SEAL Michael P. Murphy, and how it became a ...

That's why he leads this workout every year The Murph Challenge consists of a one-mile run, 100 pull ups, 200 push-ups, 300 air squats, and another one-mile run, all while wearing a 20-pound vest.

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Jon Cheney, one of the two hosts of the Murph Challenge, carries the American Flag along High Street during the 2025 Murph Challenge. Participants of the challenge are asked to run one mile, complete ...

This Murph workout, launched by CrossFit as a ‘hero workout’ in 2005, was created in memory of Navy Lieutenant Michael Murphy of Patchogue, New York. He was killed in Afghanistan, June 28, 2005, when ...

The Murph challenge is what Lieutenant Murphy did often. The workout consists of two miles, 300 squats, 200 push-ups, and 100 sit-ups or pull-ups. It’s typically done with a 20 or 12-pound vest on.

"Murph and I would often run to the pull-up bars and then do this workout where we did 100 pull-ups, 200 push-ups and 300 air squats, and then we'd run back to our barracks room," Larsen said.

There will be multiple options to complete the Murph for all stages of fitness. The original consist of a 1 mile run, 100 pull-ups, 200 push-ups, and 300 air squats followed by another mile run.