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  • Caitlin Moyer

The Murph Challenge

Updated: Jun 1

The Murph Challenge is a workout named after Navy Seal, Lt. Michael Murphy, who was killed in action in Afghanistan in 2005. He was awarded the Congressional Medal of Honor after his death.





This workout was one of his favorites and he'd named it 'Body Armor':

  • 1 Mile Run

  • 100 Pull-Ups

  • 200 Push-Ups

  • 300 Squats

  • 1 Mile Run

Many people perform this workout over Memorial Day Weekend as a way to dedicate a bit of pain and sweat to honor someone who sacrifice everything he had for our freedom.


Personally, I lead Boot Camp workouts and each Memorial Day and Veterans Day, I'll lead my class through a version of the Murph.


It's more than just a workout. It is a tradition that helps push and humble us.


Need modifications?

  • Run: Walk or Jog

  • Pull-Ups: Banded Pull-Ups, Bodyweight Rows, Dumbbell Rows, Lat Pull-Downs or Overhead Presses

  • Push-Ups: Wall or Kneeling Push-Ups.

  • Squats: Chair Sits

Want to up the ante? Perform the workout wearing a weighted vest!




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