The Murph Challenge isn't just another grueling workout—it's a sacred ritual performed every Memorial Day, honoring the sacrifice of U.S. Navy SEAL Lieutenant Michael P. Murphy. The workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, and 300 squats, capped off with a second 1-mile run—creating a demanding bookend structure that tests both cardiovascular endurance and muscular stamina.

Whether you're intimidated by the massive volume or you're an experienced athlete chasing a personal record, this workout represents something far greater than fitness.

This comprehensive guide provides:

The Murph Challenge is a CrossFit Hero WOD (Workout of the Day) that consists of:

The workout is typically partitioned—meaning you can break the bodyweight movements into smaller, manageable sets. The most popular approach is 20 rounds of:

This Hero WOD was first introduced by CrossFit on August 18, 2005, and has become one of the most iconic and widely performed workouts in the fitness community. What makes Murph special isn't just its physical demands—it's the story behind it.