Do the Murph Challenge this Memorial Day

By Bashir Murtaza · May 25th 2020
The Murph Challenge is an annual workout to do on a memorial day to honor Lt., Michael Murphy. 1-mile run. 100 push-ups. 200 push-ups. 300 Squats. 1-mile run.

Do the Murph this Memorial Day Weekend

The Murph Challenge is a HIT workout to do every Memorial Day. It's an excruciating workout that will kick your ass and humble you.

You're probably asking though, what is the Murph and why should I do it?

About Lt. Michael P. Murphy and why we do the Murph Challenge

Lt. Michael P. Murphy was a Navy Seal who made the ultimate sacrifice for his teammates during Operation Redwings. Lt. Murphy heroically sacrificed his life for his teammates to save in a dire situation. Michael Murphy is a hero. Not many people are will to do that to save their teammates. It takes a very special person. We do the Murph to honor him and keep him in our memories. 

Michael Murphy

If you want to read up more on this mission and Michael Murphy in general you can check out the book called "Lone Survivor" by Marcus Luttrell. There is also a movie out about it starring Mark Wahlberg playing Marcus Luttrel and Taylor Kitsch portraying Michael Murphy. 


You can officially register for the workout via on their official website

Once registered, you can select an item of purchase and that money goes straight to the LT. Michael P. Murphy Memorial Scholarship Foundation. You can find more details out about its here 

The Murph Challenge Workout

So what is the workout?

Well, the workout consists of the following:

It's not easy whatsoever, but if you have a pull-up bar, you should give this workout your time and dedication even if you don't have a weighted vest. 

Final Thoughts

I do the MURPH every year now. It never gets easier, but somehow my times get better. Go figure. If you want a tip, break the workout into 10 sets of:

  • 10 pull-ups
  • 20 push-ups
  • 30 squats

Do the mile run before and the mile run after. You'll be surprised at your time and that you were able to get through it. If you do the Murph, post your time up in the here.

Post your time also on social media and spread the word on The Murph Challenge and the story of Lt. Michael Murphy. 

If you did the Murph and you feel like your cardio isn't great, see if an elevation mask would benefit you. 

Image sources:

About the Author

I'm Bashir and I'm the CEO of Blob Technology and founder of Blob Fitness. With experience in weight lifting, nutrition, and training others for 10+ years, I'm trying to help provide as much content and tools I can to help you along your fitness journey and learn as much as possible.

Similar Posts

Can Cardio Kill Your Gains?
Can Cardio Kill Your Gains?

Can cardio kill your gains? Discover how it impacts muscle growth, and how to balance cardio and strength.

How to Incorporate Cardio into Your Regimen
How to Incorporate Cardio into Your Regimen

Explore effective ways to incorporate cardio into your regimen, covering zones, benefits, endurance tips, and balancing with weight training.

Natural Ways to Lower Blood Pressure
Natural Ways to Lower Blood Pressure

Explore natural ways to lower blood pressure. Learn key tips and misconceptions to help you on your journey.