“Doing physically hard things is an enormous life hack. Do hard things and the rest of life gets easier and you appreciate it all the more,”

― Michael Easter, The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self

Of the numerous Crossfit ‘Hero’ workouts, few are as challenging and legendary as the ‘Murph Challenge’ workout. Hero workouts are dedicated to honor a fallen soldier or first responder.

The story of how the Murph Challenge became the world’s most famous workout is a tale of people coming together to challenge their bodies and minds while remembering those who have sacrificed everything for their country.

In order to grind out hundreds of reps together, there is an air of camaraderie, team cohesion and strategy which has made the event hugely popular in the fitness community since its inception in 2005.

Origins of the ‘Murph’ Event

On June 28th, 2005 Lt. Michael P. Murphy and three other SEALs – Danny Dietz, Matthew Axelson and Marcus Luttrell were conducting a reconnaissance mission behind enemy lines, deep in the Hindu Kush mountains. The target was terrorist and guerilla leader Ahmad Shah, who had caused considerable trouble with American forces on the ground.

An unfortunate run in with hostile goat herders left the team with a very difficult decision – let the herders go and risk giving up their location to the Taliban, or kill them and risk being tried for murder in the USA under rules of engagement (ROE) directives. With a terribly uneasy feeling about it, the team decided to let them go. Soon the Seal team was taking fire from three sides by a force of over 50 anti-coalition militia. 

Wounded and nearly out of ammunition, Murphy deliberately and heroically moved into open gunfire to transmit a signal, requesting support for his team. Murphy was shot in the back, dropping his transmitter, but managed to pick it up to complete the call while still firing at the enemy. Tragically, the MH-47 Chinook helicopter sent to rescue the men was shot down before landing by a rocket propelled grenade, killing the eight additional SEALs and eight Army night stalkers aboard. Michael Murphy, Danny Dietz and Matthew Axelson all died on the mountain that day. Marcus Luttrell escaped and lived to tell his story in the bestselling book Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10.

Growth and Spread of the ‘Murph’ Workout

The story of how the Murph Challenge came to be a national event is part tragedy, part serendipity. Originally titled “Body Armor,” the workout was a favorite of Murphy. A brutal mix of calisthenics and endurance performed at full throttle, it called for running one mile, followed by 100 pull-ups, 200 push-ups, 300 squats plus another mile run, all while wearing body armor. Obviously not for the faint of heart, Murphy used it as a test of the combat readiness required of a Navy SEAL.

In 2007, Dr. Joshua Appel, M.D., now chief of emergency medicine for the Southern Arizona Veterans Administration Health Care System, was a medical resident in Albany, New York. After joining a local Crossfit gym, he heard about a hero workout of the day (WOD) called “Murph.” He wondered if it was the same Murph he knew of. 

Dr. Appel was the pararescue team leader that rescued Marcus Luttrell and recovered the bodies of Michael Murphy and Danny Dietz. Upon realizing that it was indeed the same Murph, he approached the owner of Crossfit Albany and suggested that they get people together on Memorial day with a shared goal of completing the workout and suffering in honor of those who have sacrificed everything.

With Dan Murphy’s permission (Michael’s father), Dr. Appel started a fundraiser where, for a small fee, all proceeds would go to military charities and the Lt. Michael P. Murphy Memorial Scholarship Foundation. Consequently, the Murph Challenge began to grow and spread by the thousands each year. 

Operation Red Wings was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began in October 2001. For his undaunted and selfless actions that led to the rescue of Marcus Luttrell and the bodies of his team, Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27th, 2007.

Physical and Mental Benefits of ‘Murph’ and Similar Challenges

While the Murph Challenge may seem like a daunting task that only exceptionally fit people can handle, it is meant to be accessible to everyone. Nine year olds to 90 year olds have completed their version of the Murph Challenge, meaning they chose what their version of “hard” is. 

The important thing is to honor Lt. Michael Murphy and the other service members who sacrificed their lives for us. It’s about remembering them while finding deep inner strength to push your physical and mental limits. 

The workout should be long and challenging for your current fitness level. The sense of accomplishment you will feel upon completion will help to build mental toughness, resilience and confidence.  Murph should test the limits of your cardiovascular endurance, strength and stamina.  While you are only competing with yourself, you will do so surrounded by a group of people with the same intentions, fostering a sense of camaraderie and support within your group.

Safety Considerations and Scaling Options

Dr. Appel likes to ask the question “What’s your Murph? You don’t have to be a Navy SEAL to do this workout. Sure, it helps, but you can scale it to suit any level. Can’t do pull-ups? Okay, do ring rows. Can’t run? Okay, row. Even if you’re in a wheelchair and 90 years old, we can create something for you.” 

When training for Murph, appropriate exercise selection and volume is something that should be strategically planned out. This not only helps reduce the likelihood of injury, but will give you the confidence you need to complete the challenge. Keep quality of movement in mind, and deploy hydration and recovery strategies throughout your training for the best experience and most efficient recovery.

Importance of Variety in Fitness Programs

Besides the mental and physiological benefits of taking on a challenge such as Murph, there are numerous other benefits to your overall fitness and health outcomes. Once you commit to doing the workout, you have a clear physical test that needs to be prepared for. 

This clear objective will increase motivation and reduce boredom. Doing the challenge with a community of people may have the largest benefit to overall health.

Testimonials and Success Stories

Here’s what some of our amazing members have to say about the transformative impact of these workout challenges on their long-term health and wellness.

David B. 

“My Murph journey started four years ago with modest goals.  A complete Murph seemed daunting so in year 1, I decided to do a “1/4” Murph – I didn’t know if that was actually a thing or not – but it seemed to be an achievable goal.  From that point, I decided to progress each year, doing a half-Murph in year two, and three-quarter Murph last year.  After that event, I felt sufficiently good to tackle a full Murph a few months later, on my birthday.  With great support from Jeff Samson helping me ramp up in the months leading up to the Murph, I now view the Murph as a good way to reset my overall fitness and endurance each year.”

Rachana P.

“I never in a million years would have signed up for a challenge like the Murph without Thom’s encouragement & confidence that I was physically capable.  I was nervous, but feeling the camaraderie when I walked into FIT made me realize that showing up & participating in any way I could was the only requirement!  The Murph supports an amazing cause & an hour of intense effort relative to the sacrifices of our troops feels small in comparison.  On a personal note, I believe challenges like the Murph, that test not only one’s physical endurance but also mental grit, are an important example of reaching beyond the waters you’re comfortable in. Challenges that move the goal-posts just beyond what I know I can achieve motivate me to keep pushing myself & and having a supportive community makes the journey a lot of fun!

Braden K. 

When I first heard about the Murph, my two immediate thoughts were 1) No way! and 2) Is that even possible?  After learning more about Lt. Michael P. Murphy, encouragement from Thom, and months of training, I decided to give it a try. Like many, my Murph journey has been an incremental one. The first year I recruited my kids so we could do a full Murph as a team, which is a very happy memory for all of us.  Then I moved to a half Murph and eventually a full Murph.  What started out as intimidating has become inspiring.  Each Memorial Day has been special surrounded by the wonderful FIT community in remembrance, support, and appreciation for those who have sacrificed all for our Country.  God bless Lt. Murphy, America, and FIT for promoting healthier, happier, and more meaningful lives.

Conclusion

The historical significance and growth of the Murph workout has reached epic levels since its inception. Celebrities Dwayne Johnson (The Rock), Chris Pratt and John Krasinksi have taken part, as well as Crossfit athletes and people from all around the world. Over a half-million tags on Instagram have been received using the popular #challengeaccepted, #murphchallenge and #murph. 

When people come together to honor those who have sacrificed everything for their country, something truly remarkable happens. People trade a moment of voluntary suffering for a piece of the courage, intrepid fighting spirit and inspirational devotion that Michael Murphy showed to his men. Doing challenging things makes us better humans, physically and mentally. Our overall health, fitness and mental resilience is fortified when we take on physical challenges such as Murph. 

We hope you will join us this year to honor Michael Murphy and have a whole lot of fun at the same time. We will have food and refreshments available for all.

What’s your Murph?