Memorial Day’s Murph Challenge: Honoring Navy SEAL Michael Murphy Through Sweat and Sacrifice

Every Memorial Day, Americans pause to honor those who gave their lives for freedom. Among the tributes, a grueling fitness challenge called the Murph stands out, paying homage to fallen Navy SEAL Lt. Michael Murphy. This workout, a blend of strength and endurance, has become a nationwide symbol of sacrifice and patriotism.

The Murph involves a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run, often done wearing a 20-pound weighted vest. It’s no walk in the park, but that’s the point. Murphy, a Long Island native and son of a New York firefighter, used this routine to push himself during SEAL training. His former roommate, Kaj Larsen, recalls their sweat-soaked sessions: “We’d run to the pull-up bars, grind through the reps, and run back. Murph loved the challenge.”

What started as Murphy’s personal Body Armor workout has grown into a cultural phenomenon, with thousands across the country tackling it each Memorial Day. Larsen, a former SEAL himself, says it’s a fitting tribute: “Murph would be grinning, seeing people pour their hearts into this.” The workout’s flexibility allows anyone to participate—whether you’re a gym rat or a beginner, you can modify the reps or swap pull-ups for assisted versions. The goal? Push yourself in honor of those who gave everything.

Murphy’s story adds weight to the sweat. In 2005, during Operation Red Wings in Afghanistan, his team was ambushed. Outnumbered, Murphy risked his life, exposing himself to enemy fire to call for help, saving teammate Marcus Luttrell. Murphy didn’t survive, but his courage earned him the Medal of Honor, a Navy destroyer named in his honor, and a museum in West Sayville, New York. His legacy lives on in the CrossFit community and beyond, where the Murph has become a testament to resilience.

This Memorial Day, whether you’re sprinting, squatting, or just cheering, the Murph invites you to reflect on sacrifice through effort. As Larsen puts it: “It’s about doing something hard for those who did the hardest thing.”