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Take part in the trending crossfit challenge built on intensity and repetition this Memorial Day

People running while wearing a Stars and Stripes plate carrier vest.


On Memorial Day, Americans across the country gather to celebrate our many freedoms and remember the brave men and women in uniform who have sacrificed so much to protect them. As one of the nation’s largest military retailers, U.S. Patriot has worked tirelessly to build lifelong, positive relationships with our customers, and part of that effort is giving back to the military community that has given us so much. 

This year, U.S. Patriot is proud to partner with Crossfit Valor in Columbia, SC, for the annual Murph Challenge. Whether you’re a first-timer or a seasoned Murph challenger, this article is your one-stop shop for all the information you need to make the most of The Murph Challenge 2022!


If you’ve ever done Crossfit, you’ve probably heard of the Murph Workout. This demanding program is what is known as a “Hero WOD” and can be performed as part of a regular fitness regimen or during the nationwide Murph Challenge (more on this later).

The Murph Workout was first programmed into the Crossfit Games in 2005 and quickly became one of the most performed Hero WODs in Crossfit history.

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The Murph Workout is named for U.S. Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005. Originally called “Body Armor,” this intense hero workout is performed in memoriam of LT Murphy’s sacrifice during the Global War on Terror.

On this fateful day, LT Murphy and three other Navy SEALs, Marcus Luttrell, Danny Dietz, and Matt Axelson, were pinned down by the militant Mountain Tiger guerrilla group. LT Murphy’s team made a desperate attempt to escape but was ultimately outmanned and outgunned.

Lt Michael P Murphy "Murph"
Image courtesy of Wikipedia

Trapped in a ravine and severely injured, the team couldn’t get a clear signal to call for help. It was then that LT Murphy made the brave decision to leave his mountain cover to make the call. Despite being shot in the back by enemy forces, LT Murphy persevered and completed the call for reinforcements.

Of the four SEALs, Luttrell is the only one who made it to safety. For their courage and commitment, Luttrell, Dietz, and Axelson were awarded the Navy Cross, while LT Murphy received the Medal of Honor. The story of these brave Navy SEALs became the inspiration behind the film “Lone Survivor.”


When it comes to completing the Murph Hero WOD, there are two schools of thought. The first is for Crossfit purists who believe in completing the workout as prescribed (Rx). While undertaking the Murph Rx deserves some serious respect, the level of difficulty is extremely high. That’s why the Murph Rx is not recommended for Murph challengers who are just starting out.

The second method, called “partitioning,” is much more common. Partitioning gives athletes the freedom to push themselves to their limits while reducing the risk of injury. Successful partitioning includes breaking up reps into segments. Keep reading to learn more about how to structure your workout for maximum efficiency. 


How to Do the Murph Workout
Crossfit Valor members from Columbia, SC taking part in ‘The Murph’ while wearing the Shellback Tactical 1776 Red White and Blue Plate Carrier

The Murph Workout isn’t complicated. The only rules are that it must begin and end with a 1-mile run and all movements must be performed while wearing a 20lb weight vest. The required movements are as follows:

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


There’s no time limit for completing the Murph, but the average time to completion is 45 minutes. In 2020, professional athlete Hunter McIntyre set a world record for completing the Murph Challenge in 34 minutes and 13 seconds. 


While your workout must always begin and end with a 1-mile run, you can break up your reps any way you like. Our advice is to begin by identifying which movement is most difficult for you, then break up that movement’s reps into easy-to-manage chunks so you never have to do more than you can handle.

Murph Workout Strategies and techniques
Crossfit Valor member in the midst of the 200 push-ups portion of the Murph Workout Challenge
  • Beginner: Start small with 33 rounds of 3 pull-ups, 6 push-ups, and 9 air squats. Complete one final rep of 1 pull-up, 2 push-ups, and 3 air squats to finish your workout.
  • Intermediate: Modeled after the “Cindy” workout, this strategy calls for 20 reps of 5 pull-ups, 10 pull-ups, and 15 air squats.
  • Experienced: This strategy includes 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats and is required for athletes competing in the Crossfit Games. 
  • Expert: This strategy is Murph Workout Rx. 100 pull-ups, 200 push-ups, and 300 air squats without partitioning or breaks in between.

If you run into trouble during your workout, consider breaking down your weakest movement even further. For example, if pull-ups are giving you hell, you can do 5 pull-ups, 5 push-ups, 15 air squats, and 5 more push-ups.


If you have experience with plate carriers or tactical vests, you know they’re not all created equal. You may not need a loaded-out tactical plate carrier for the Murph Workout, but a well-balanced, comfortable weight vest can mean the difference between hitting your workout goals or washing out.

Shellback 1776 Red White and Blue Plate Carrier Vest
The Shellback Tactical 1776 Red, White, and Blue Plate Carrier Vest

The Shellback Tactical Stars and Stripes Plate Carrier is a fan favorite for the Murph Workout. Not only does this unique plate carrier fit standard-sized weight vest plates, but it also comes dressed out in red, white, and blue in honor of those who protect our beautiful nation.

This Murph Workout weight vest is designed for speed and agility, with a low-profile build that allows you to move freely. Adjustable shoulder straps and cummerbund enable a rock-solid fit, while 3D spacer mesh prevents irritation and promotes airflow.

This patriotic plate carrier also features open-top pouches with bungee retention for carrying protein bars and cool rags. Laser-cut MOLLE webbing gives you multiple attachment points for your water supply and modular accessories.

Shop the Vest


Murph Pull Ups
Crossfit Valor member taking part in the 200 push-ups portion of ‘The Murph’ workout challenge.

The Murph’s advantage over other Hero WODs is intensity and repetition. The purpose of the Murph is to keep your body moving by shifting from higher to lower-intensity workouts without losing momentum. This ensures that your heart rate stays well within the optimal zone so you can burn more fat and build stronger muscles with minimal waste of energy.


You can perform the Murph Workout any day of the year, but the official Murph Workout Challenge occurs on May 30th, 2022, as part of Memorial Day weekend. Registration for The Murph Challenge began on April 1st, 2022, and is ongoing; just head over to and become a part of this Memorial Day tradition!


The Murph Challenge is the Official annual fundraiser of the LT Michael P. Murphy Memorial Scholarship Foundation, presented by Forge. It is also one of the primary means of funding for the Foundation on an annual basis. Your support is what drives their success!

Since 2014, Forged® has raised over $1,800,000+ for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. In 2021, The Murph Challenge Fundraiser raised more than $300,000 in order to finalize construction on the LT Michael P. Murphy Navy SEAL Museum/Sea Cadet Training Facility in Long Island, NY.

With such overwhelming support and success, the Foundation was able to award 34 scholarships in 2021, including three new scholarships; one at St. Joseph’s College to a Veteran for undergraduate or graduate study and two new scholarships at Rocky Point High School on Long Island in memory of Marine Sgt Robert A. Pole, who was Killed in Action in Iraq.

It’s important to remember that The Murph Challenge is more than just a workout. It is a tradition that allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL) is a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge campaign.


  • Meghan Lacienski

    Meghan is an author and lifelong student of the arts and humanities. With over a decade of combined marketing and research writing experience, Meghan's unique perspective engages readers from all walks of life.

NEW Garmont AR670-1 & AFI 36-2903 Compliant Boot NEW Garmont AR670-1 & AFI 36-2903 Compliant Boot

Meghan Lacienski

Meghan is an author and lifelong student of the arts and humanities. With over a decade of combined marketing and research writing experience, Meghan's unique perspective engages readers from all walks of life.

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