A grueling workout honoring fallen Navy SEAL Michael Murphy is uniting Americans across the country this Memorial Day weekend, as participants push their physical limits to remember the ultimate sacrifice of a true American hero.
At a Glance
- The Murph Challenge consists of a 1-mile run, 100 pullups, 200 pushups, 300 squats, and another 1-mile run, typically performed wearing a 20-pound vest
- Navy Lt. Michael Murphy, a SEAL from Patchogue, NY, was posthumously awarded the Medal of Honor after being killed in Afghanistan in 2005
- The challenge has grown from a small tribute to a national event that raises funds for military charities and the LT Michael P. Murphy Memorial Scholarship Foundation
- Nearly 350 participants gathered at the LT Michael P. Murphy Navy SEAL Museum in Sayville this year to honor Murphy’s legacy
- The workout can be modified for different fitness levels, emphasizing effort and remembrance over perfect execution
The Ultimate Test of Endurance with Profound Meaning
The Murph Challenge has become America’s most meaningful Memorial Day workout, combining physical endurance with solemn remembrance. The challenge honors Navy SEAL Lt. Michael Murphy, who was killed during Operation Red Wings in Afghanistan in 2005. What began as a personal tribute has evolved into a nationwide phenomenon that brings communities together to honor fallen service members through sweat and determination. The workout itself – consisting of running, pullups, pushups, and squats – represents the grit and determination embodied by Murphy and his fellow service members who made the ultimate sacrifice.
Dr. Josh Appel, who initiated the Memorial Day Murph tradition, emphasized that the challenge is about more than physical performance. “The idea is that you make it tough. It’s about the effort,” Appel explained. This philosophy has made the workout accessible to participants of all fitness levels, with modifications encouraged rather than strict adherence to the original format. The focus remains on honoring those who served and sacrificed, creating a meaningful way for civilians to connect with the true purpose of Memorial Day beyond barbecues and retail sales.
The Man Behind the Challenge
Michael Murphy was known for his exceptional character long before his heroic military service. His father, Daniel Murphy, recalls his son’s natural courage and determination from an early age. “When Michael was two years old, he saw our neighbor’s pool. He ran up to it, didn’t even look, and just jumped in. So I run and toss my wallet and keys to jump in and save him. And Michael just swam to the other side and popped up with this big smile on his face,” Dan Murphy shared. This fearlessness would later define Michael’s military career and his final act of sacrifice.
“If you guys hadn’t gotten on base to give me a chance to bat, I would have never been able to bat and hit a home run. We won the game as a team.”, said Michael Murphy.
During Operation Red Wings, Murphy’s team was discovered by local goatherders, leading to an ambush by Taliban forces. When communications failed due to the mountainous terrain, Murphy deliberately moved into an exposed position to get a signal and call for help – an action that cost him his life but saved one of his teammates. For this extraordinary courage, Murphy was posthumously awarded the Medal of Honor, the first awarded for actions in Afghanistan. His sacrifice and the story of Operation Red Wings later became known to millions through the book and film “Lone Survivor.”
A Growing National Tradition
The LT Michael P. Murphy Navy SEAL Museum in Sayville hosted nearly 350 participants for this year’s Murph Challenge, continuing a tradition that has grown significantly since the museum opened in 2022. Murphy’s parents, Daniel and Maureen Murphy, remain actively involved in these events, ensuring their son’s legacy continues to inspire future generations. The challenge has expanded beyond military communities to include CrossFit gyms, school athletic programs, and independent fitness enthusiasts across the country.
“It’s a 1-mile run followed by 100 pull-ups, 200 push-ups, 300 air squats, capped off with another 1-mile run. To do it at the full expression of the Murph, you do it wearing a 20-pound bulletproof vest.”, said Kaj Larsen.
Among this year’s inspiring participants was 16-year-old Finn Schiavone, who completed the challenge despite being paralyzed from a wrestling accident. Schiavone, who aspires to join the Naval Academy and become a SEAL himself, represents the next generation inspired by Murphy’s legacy. His determination mirrors the spirit of the challenge itself – overcoming seemingly impossible obstacles through determination and heart. The Murph Challenge continues to grow as both a fitting tribute to fallen heroes and a powerful reminder of the meaning behind Memorial Day.
