Memorial Day Tribute: Challenging Yourself with the Murph Workout

Memorial Day serves as a solemn occasion to honor the brave individuals who have sacrificed their lives in service to the nation. Across America, this day is commemorated in various meaningful ways, with many engaging in a challenging fitness event that pays tribute to fallen Navy SEAL Lieutenant Michael Murphy.

This strenuous workout, known as the Murph, incorporates a series of strength training exercises and cardiovascular activities that Murphy himself completed during his Navy SEAL training. As his story continues to inspire, countless Americans use this day to push their physical limits in his memory.

The Origin of the Murph Workout

Kaj Larsen, a former SEAL and roommate of Murphy, shared insights on how they both participated in these rigorous workouts, which have evolved into a powerful tribute symbolizing national pride. Larsen reminisced about their training sessions, stating, “Murph and I would often run to the pull-up bars and then do this workout where we did 100 pull-ups, 200 push-ups, and 300 air squats, followed by a run back to our barracks room.” He emphasized that the total run involved approximately a mile to the pull-up bars and back, making it one of Murphy’s favorite workouts.

Initially referred to as Body Armor, Murphy would often wear his body armor as a challenge when completing this workout. As time progressed, the Murph became a memorial activity, attracting tens of thousands of participants every Memorial Day.

A Beautiful Tribute to a Fallen Hero

Larsen expressed his sentiments about the workout, saying, “It’s a really beautiful way to honor him. Murph would have loved the idea of thousands of people sacrificing through sweat. That was right up his alley.” He shared that Murphy had a deep passion for fitness, and he believes that Murphy watches over those who partake in this tradition.

The Structure of the Murph Workout

The standard Murph workout consists of several components, which can either be completed in one go or partitioned into manageable sets:

1. Run one mile
2. 100 pull-ups
3. 200 push-ups
4. 300 air squats
5. Run one mile

For added intensity, participants often wear a weighted vest, typically weighing 20 pounds, though this is entirely optional.

Making Adaptations for Everyone

As Memorial Day approaches, Larsen stresses that there is no singular way to complete the Murph. While some individuals dedicate the entire year to train for this event, others may choose to modify the workout according to their fitness levels. Options to adjust the workout include partitioning the reps of push-ups, pull-ups, and squats into smaller sets or substituting pull-ups with jumping or assisted pull-ups using a resistance band. Furthermore, the runs can be walked, making it accessible to a wider audience.

Larsen articulated the essence of the Murph, stating, “The point is to do something hard that challenges yourself in recognition and honor of those who have made the ultimate sacrifice. If you do that, you have accomplished the Murph.”

The Legacy of Lieutenant Michael Murphy

Larsen, who now leads military investing and communications at Siebert.Valor, spent over 13 years within Naval Special Warfare as a SEAL before retiring with the rank of lieutenant commander. He fondly recalls his initial experiences with Murphy, who was part of the Basic Underwater Demolition SEAL Training (BUDS) class of 2001.

Lieutenant Murphy, a dedicated SEAL officer born to a New York firefighter, served in a team that specialized in long-range reconnaissance missions. He achieved remarkable heroism during his first combat deployment to Afghanistan in 2005, participating in Operation Red Wings, which aimed to target a key Taliban leader.

The operation tragically resulted in significant losses within the ranks of Naval Special Warfare. Murphy’s team was ambushed by a larger enemy force during the mission. The only survivor of that engagement was Marcus Luttrell, who later recounted the events in a bestselling book.

A Moment of Courage

During a critical moment, Murphy displayed extraordinary bravery by exposing himself to enemy gunfire to establish communication with a Quick Reaction Force helicopter. This pivotal action helped save Luttrell’s life, underscoring Murphy’s commitment and valor in the face of overwhelming odds.

Murphy was killed on June 28, 2005, while on this operation, and his legacy continues to endure. His acts of heroism earned him the Medal of Honor, and the U.S. Navy subsequently commissioned a battleship named the USS Michael Murphy in his honor.

Legacy Beyond Fitness

Operation Red Wings has been immortalized in popular culture, through both a book by Luttrell and the film Lone Survivor. Furthermore, a memorial museum dedicated to Lieutenant Murphy was established in his hometown of West Sayville, New York.

After his passing, the CrossFit community adopted the Murph workout, transforming it into a significant cultural phenomenon that continues to thrive. Larsen emphasized the difficulty of the Murph, noting that its design is intentional, as it encourages participants to embrace the challenge.

In closing, Larsen reflected on the importance of remembrance, stating, “I, for one, just appreciate everybody continuing to keep Murph and other soldiers like him, who have paid the ultimate sacrifice, in their hearts and in their minds.” This Memorial Day, joining the Murph can serve as both a personal challenge and a heartfelt tribute to those who have made the ultimate sacrifice.