Murph Challenge

Murph Madness: Master the Ultimate Challenge with Us

The Murph Challenge is a fitness routine that has become iconic in the CrossFit community. It is named in honor of Navy Lieutenant Michael P. Murphy, who was awarded the Medal of Honor for his heroic actions during Operation Red Wings in Afghanistan. The workout consists of the following exercises performed consecutively:

  1. Run 1 mile

  2. 100 Pull-ups

  3. 200 Push-ups

  4. 300 Air squats

  5. Run 1 mile

This grueling yet rewarding experience pushes you to your limits, both physically and mentally. The workout is often performed at CrossFit affiliates, military bases, and Navy ships around the world on Memorial Day.

Join us as we honor Lieutenant Murphy's legacy and push ourselves to new heights in this iconic CrossFit challenge.

  • Memorial Day Weekend: The Murph is held on Memorial Day Weekend at CrossFit gyms across the United States.

  • Modifications Available: From doing a 1/2 Murph to modifying the exercises, there are a lot of ways to participate.

  • All are welcome: You don’t have to be a CrossFit Dunes member to join us for the Murph Challenge.

FAQs

  • Yes, beginners can do the Murph workout, but it's important to scale the workout to your fitness level. This might involve reducing the number of reps, using assistance for pull-ups, or taking breaks as needed. Our experience coaches will help you determine the best distance and modifications for you.

  • The time to complete the Murph workout varies widely depending on fitness level and how the workout is scaled. Some people finish in under 30 minutes, while others may take much longer.

  • Yes, it's important to warm up properly before starting the Murph workout to prevent injury. Our coaches will be there to guide you through an appropriate warm up on Murph day.

  • It's helpful to pace yourself and conserve energy, especially during the middle portion of the workout (pull-ups, push-ups, air squats). Many people break up these exercises into manageable sets and take short rest breaks between sets.

  • Yes, you can modify the Murph workout to suit your fitness level. This might involve reducing the number of reps, using assistance for pull-ups, or dividing the workout into smaller segments with rest breaks in between. Our coaches will help you determine the appropriate modifications.

  • No. Everyone is welcome to participate in the Murph. Non-members can purchase a drop-in pass.

  • Wearing a weighted vest during the Murph workout is optional. Some people choose to wear a weighted vest to increase the intensity and difficulty of the workout.

  • The Murph workout is often held on Memorial Day in the United States as a way to honor Lieutenant Murphy's legacy and sacrifice, as well as to pay tribute to all fallen military personnel. It has become a symbol of resilience, determination, and remembrance within the fitness community.

  • CrossFit Dunes provides all the necessary equipment, including barbells, dumbbells, kettlebells, rowing machines, and more. Just come prepared with comfortable workout clothes, athletic shoes and a water bottle.

  • Navy Lieutenant Michael P. Murphy was a United States Navy SEAL officer who was born on May 7, 1976, and tragically died on June 28, 2005, during Operation Red Wings in Afghanistan. He was posthumously awarded the Medal of Honor, the United States' highest military decoration, for his heroic actions during the operation.

    During Operation Red Wings, Lieutenant Murphy led a four-man reconnaissance team deep into enemy territory to gather intelligence on Taliban movements. The team was discovered by enemy forces, leading to a fierce firefight. Despite being outnumbered and under heavy fire, Lieutenant Murphy made a courageous decision to expose himself to enemy fire in order to call for reinforcements.

    Despite being critically wounded, Lieutenant Murphy continued to fight and protect his team members. He made a final radio transmission to request support for his team before succumbing to his injuries. His selfless actions and unwavering bravery saved the lives of his team members but ultimately cost him his own life.

    Lieutenant Murphy's courage, leadership, and sacrifice have made him a symbol of heroism and valor in the United States military. The Murph workout, named in his honor, is a tribute to his legacy and serves as a way to honor and remember all fallen military personnel.