More than two decades have gone by since Navy SEAL Lt. Michael P. Murphy lost his life in combat, but his profound strength continues to resonate globally.
Each Memorial Day weekend, fitness fans everywhere take on the intense workouts Murphy devised during Underwater Demolition/SEAL Basic Training (BUD/s).
“I think Murph is somewhere in frogman heaven, smiling at the people honoring fallen service members through their sweat and sacrifice,” reflected Kai Larsen, a former SEAL and Murphy’s peer from their BUD/S days.
“I doubt anything would make him happier than seeing that as part of his legacy.”
The “Murph” workout—comprising a mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, capped with another mile run—was crafted by two warriors in the early 2000s to prepare them for the most challenging days of their training.
It all started in Coronado, California, where Murphy and Larsen initially came up with the regimen, later adding a 20-pound vest during their deployment in Afghanistan. They would dash between their barracks and a pull-up bar situated about a mile away.
“We just kind of improvised,” Larsen noted, adding that even the Ukrainian military has adopted the workout, named in honor of Murphy’s sacrifice, during their conflict with Russia.
Chris Wiley, the executive director of the Lt. Michael P. Murphy Museum in West Sayville, is gearing up for the yearly “Murph” Challenge this Saturday. An increasing number of participants are expected for the 7:30 a.m. ceremony at 50 West Avenue.
“We’ve had 366 sign-ups so far, and we’re hoping for even more. Last year, we had around 280,” Wiley shared, mentioning that he has taken on the challenge approximately 100 times.
“Quite a few participants often feel humbled, even in public.”
Long Island’s Finest
Murphy, a 29-year-old who once lifeguarded in Lake Ronkonkoma and was known as “The Protector,” was killed by the Taliban during Operation Red Wings in 2005—a day that marked tragedy for the elite unit, with nearly 20 lives lost.
He died in Afghanistan after deliberately exposing himself to enemy fire to call for assistance.
This act was a heroic attempt to save his SEAL team of four, with only Marcus Luttrell surviving, albeit with serious injuries after he had hidden for several days in a nearby village.
Murphy and his comrades’ bravery was portrayed in the 2013 film “Lone Survivor.”
Events this weekend will echo the values that Murphy and the SEALs held dear during their harrowing experiences.
“It’s about doing one or two more reps than you believe you can because that’s what counts,” Wiley emphasized.
“If you feel an emotional pull from Murph’s challenge, put in your best effort, especially on Memorial Day weekend, when we commemorate our fallen heroes.”
The legacy of Murphy’s sacrifice continues to inspire year after year, like with Bay Shore teenager Finn Schiavone.
Finn was paralyzed following a wrestling injury in junior high in 2022.
“I was in a wheelchair and for a time couldn’t walk, talk, read, or write,” recalled the 17-year-old senior.
He sought inspiration by visiting museums and enduring rigorous therapy to regain mobility. After meeting Michael’s father, Dan, and Wiley, they dedicated themselves to supporting Finn’s tough journey.
He faced months of painful electrical stimulation therapy, often fainting while trying to stand, only to rise again and again.
Schiavone never backed down from his goals, and those two were there cheering him on through it all.
Wiley even pushed Finn’s wheelchair during a special run in Michael’s honor at Lake Ronkonkoma in 2024.
Schiavone managed to stand and take that final step across the finish line.
The only easy day was yesterday
This resilient teenager received the Perseverance Award at the 2024 Murph Challenge after witnessing the sacrifices made that day.
“I saw people crying and bleeding. Everyone showed immense discipline to honor Michael Murphy,” Schiavone said.
“It was really meaningful for me, so I’ve set a goal to work hard and overcome my paralysis next year.”
Surrounded by loved ones who stood by him, Schiavone embraced the challenge.
“I did Murph for them to show that if you commit to something, you can achieve it,” he remarked.
“As long as your mind is set, the body will follow.”
Not only did Schiavone conquer the challenge, but he did so while wearing a weighted vest signed by Robert O’Neill, the special forces operative who took down Osama bin Laden.
Ultimately, he hopes to join the military and graduate from Annapolis.
“Finn’s determination doesn’t surprise me,” Wiley said. “But I still have to hand it to him.”
This determined young man will return to the Murph Challenge this Saturday morning, rain or shine, with one clear aim that speaks to the ethos cherished by Murphy and Shields.
“I want to do better than I did last year.”
