As we head into Memorial Day Weekend, Marines and families take time to reflect and remember those that came before us and those that made the ultimate sacrifice. One of those is Navy Seal, Lt. Michael P. Murphy.

Lt. Murphy was killed in action in Afghanistan in 2005. He sacrificed his life to request support for his team while suffering multiple gunshot wounds. He was posthumously awarded the Congressional Medal of Honor for his actions.

One of Lt. Murphy’s favorite workouts was what we now know as the Murph Challenge. It consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all while running with a plate carrier.

If you’re up for trying the Murph Challenge this Memorial Day Weekend, Semper Fit has a few tips for getting through the challenge safely:

  • Stay hydrated.
  • Be mindful of heat injuries
  • Follow the most recently published CDC guidance on COVID-19 safety procedures
  • Modify the workouts if you need to: Use TRX bands to assist in pull-ups, do push-ups on your knee
  • Don’t do the Murph Challenge in one sitting, break up the workout over the course of the long weekend

Stay safe this Memorial Day Weekend, honor the fallen, and check out this video about the Memorial Day Murph Challenge, starring Sergeant Kevin Fisch, the 2018 and 2019 HITT Champion.


5.11 Tactical MURPH Challenge