The Murph Challenge: A Memorial Day Tribute to the Fallen

LT. Michael P. Murphy was killed during Operation Red Wings in Afghanistan on June 28, 2005. Courtesy of Dan Murphy

Every Memorial Day, fitness enthusiasts and newcomers around the country and across the globe prepare to honor fallen Navy SEAL Michael P. Murphy and many others who have made the ultimate sacrifice by completing “The Murph Challenge.” The grueling workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run.

Murphy originally dubbed the workout “Body Armor” as he executed the routine with a 20-pound protective vest. He developed the workout as a functional routine that was practical for his work as a SEAL. While his average time was between 32 and 34 minutes, his best time was reportedly just over 28 minutes. The workout would prove invaluable in the treacherous mountains of Afghanistan.

Operation Red Wings

On June 28, 2005, Murphy and three other SEALs, Matthew Axelson, Danny Dietz, and Marcus Luttrell, were on a reconnaissance mission, code name Operation Red Wings, in eastern Afghanistan.