The Tradition
For more than a decade, the CrossFit community has come together on Memorial Day to pay homage to a fallen hero: Navy Lieutenant and Medal of Honor recipient Michael P. Murphy (1976–2005).
The "Murph" workout was one of Michael’s favorites; he named it "Body Armor," though it is now referred to worldwide simply as "Murph" in his honor. It is a test of physical limits and a moment of reflection for those who have served.
The Workout
The standard Rx version of the Murph challenge is performed while wearing a 20lb weighted vest and consists of:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Note: Athletes often partition the pull-ups, push-ups, and squats (e.g., 20 rounds of 5-10-15) to maintain movement quality.
Get "Murph Ready"
Whether it’s your first time or you’re looking to set a PR, proper preparation is key. Check out these training programs to help you build the volume and stamina needed for the big day:
Rogue Move: Murph Prep E-Book – A comprehensive guide to getting started.
PRVN 30-Day Murph Prep Program – A structured month-long plan to peak on Memorial Day.
The Essentials
Gear up with the right equipment to protect your body and enhance your performance:
Weight Vests: The gold standard for the Rx challenge.
Hand Protection: Essential for high-volume pull-ups.
Footwear: Find the right balance of cushioning for the run and stability for the squats.
Mobility & Rehab: Don’t forget the post-workout recovery.
Red, White & Blue Gear: Show your spirit with patriotic-themed gear.
Official Memorial Day Murph Collection
For more information on the history of the workout and to shop the full collection, visit our official page: Rogue Fitness Memorial Day Murph