Honoring Heroes with the “Murph” Challenge

Anniversaries serve as a reminder of individuals who made the ultimate sacrifice. As people across the United States commemorate the day, many will engage in an intense fitness challenge to pay tribute to Lt. Michael Murphy, a fallen Navy Seal.

This challenge, called “Murph,” includes various strength and aerobic exercises that Murphy himself performed during his Seal training. It’s quite a rigorous workout.

Military Insight on Honor

Kazi Larsen, a former Seal and Murphy’s roommate, shared her experiences with Fox News Digital. She noted that they often ran to the pull-up bar, completing a series of pull-ups, push-ups, and squats together.

“We’d run about a mile to the bar, do 100 pull-ups, 200 push-ups, and 300 air squats before heading back to the barracks,” she recalled. It was one of Murphy’s preferred workouts, made even more challenging when he added body armor.

Now, on this anniversary, tens of thousands of people are taking part in the “Murph” workout.

“It’s a beautiful way to remember him,” Larsen said. “I mean, Murph would definitely appreciate the idea of everyone coming together and working hard.” She feels he would smile to see thousands sweating through one of his favorite routines.

The Classic “Murph” Workout

The traditional Murph consists of:

• Running 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Another mile run

Larsen mentioned that they typically trained with a 20-pound weighted vest, but, she insists, there’s no right way to do it. Modifications are totally acceptable, whether it’s splitting exercises into smaller sets or opting for assisted pull-ups or walking parts of the run.

“The objective is to challenge yourself while honoring those who have sacrificed everything,” she emphasized.

Remembering a Hero

Larsen, who now leads military investment and communications at Siebert.Valor, spent 13 years in special naval warfare, where he trained alongside Murphy. The two were part of Operation Red Wings in 2005, an effort to catch Taliban leaders. Tragically, the mission ended with significant loss.

During a firefight, Murphy exposed himself to enemy fire to complete a communication. This act was pivotal; it ultimately saved the life of one of his teammates, Marcus Luttrell.

Murphy was killed in action on June 28, 2005, while wearing an FDNY T-shirt as a tribute to his firefighter father. For his bravery, he was awarded the Medal of Honor, and a battleship was commissioned in his name.

The “Murph” workout has grown immensely popular, especially within the CrossFit community, turning into a sort of cultural movement. It’s become more than just a workout; it’s a way to honor sacrifice and heroism.

As Larsen put it, “Murfs are difficult and designed to be challenging. I’m thankful to everyone committed to keeping his memory alive.”