The Hero’s Legacy Lives On: All About The Murph Workout
If you’re a uniformed personnel or you’ve somewhat engulfed yourself in the CrossFit community, you’re more than likely familiar with the Murph Challenge.
Navy SEALs Team six. Facebook, 11 November 2011 , https://www.facebook.com/photo/?fbid=198941806850454&set=a.198941600183808.
Memorial Day (originally called Decoration Day) is a U.S. holiday observed on the last Monday of May every year. It is a day set aside to honor soldiers who died during service to this nation. It’s also the day people across the globe embody the significance of the day by completing the Murph challenge.
The Murph Explained:
Cross Fit ‘Hero’ workout of the day (abbreviated WOD), are workouts done to honor those who have fallen short on the front line while serving.
United States Navy. Photograph of Seal Lt. Michael P.Murphy, from Patchogue, N.Y.“050628-N-0000X-002” Navy file photo. Navy.mil , October 2007. https://www.navy.mil/MEDAL-OF-HONOR-RECIPIENT-MICHAEL-P-MURPHY/
The ‘Murph’ workout is a Hero WOD done as tribute to Navy Lieutenant Michael P. Murphy, 29, from Patchogue, NY, who died while serving in Afghanistan in 2005. Not only was he a devout father and brother, but a sincere friend and leader to countless others (Full Bio-1).
The Murph workout consists of:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-Mile Run
To be done for time.
The Origin:
There’s many factors behind the origin of the Murph. The biggest one is the fact that the life of a Navy SEAL hero (along with his comrades) was lost. This tragedy is something that was felt by many, including Dr. Joshua Appel.
Dr. Joshua Appel is the chief of emergency medicine for the Southern Arizona Veterans Administartion Health Care system. He also so happens to be the pararescue team leader who recovered Maichael Murphy, Danny Dietz and rescued Marcus Luttrell. All SEAL members of Operation Red Wing(2).
It was Dr. Appel who reached out to Dan Murphy (father of Michael Murphy) with the intent to take things nationally in his son’s name back in 2010. With the support of Michael’s family along with the SEAL and CrossFit community, Dr. Appel was able to do just that.
More and more people in and outside the CrossFit community have grown to connect with the significance of the MURPH challenge. In 2011 the number of people who signed up and donated was around 7,800. The numbers spurred up to 10,000 the subsequent year, and has continued to grow.
When & Where Does it Take Place?
Registration for the event is open as early as April 1st. The Murph challenge itself takes place on Memorial Day, Monday May 27th(3).
Now for those who don’t want the join the online challenge but still want to be involved. You can still support the cause by contributing (whatever you can) directly to LT-Scholaship foundation (4).
Training For The Murph:
There’s really no strict rubric in partitioning the pull-ups, push-ups, and squats. Which means, you have the freedom to structure it in a personalized manner that works best for you. Overall, it is done for time.
It can be done solely with your body weight. However, it is encourage to use a twenty pound vest or body armor if you have one (5).
What if you’re bad at running and can’t do a push-up, pull-up or squat? “Can’t do pull-ups? Okay, do ring rows. Can’t run? Okay, row.” says Dr. Appel (6). Do what you can, wherever you’re at, with whatever you have!
It all comes down to structuring everything to best suit your current level of fitness. Here’s a proven approach to help you get ready for the Murph Challenge (7).
The Big Take Away:
Memorial Day is a day for us to reflect on the sacrifices of the fallen. It can be seen as an opportunity to reflect on the ultimate sacrifice paid forward for us to enjoy the beautiful freedom we all share in this country.
The Murph challenge is an opportunity for you to push things a little further by taking action. Using both your mind and body to honor the memory of LT-Murph and every other service member killed in the line of duty.
Connect with the significance of the challenge. Give yourself extra points if you’re able to get friends and family involved.
Start where you’re at with what you have. Start today!
