Memorial Day MURPH Recap

This past week we hit up our 3rd Annual Memorial Day Murph Challenge.

This event just keeps getting better and better each year!

The workout never gets easier though… it was freaking BRUTAL this year.

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For those of you who don’t know the story behind the Murph challenge, it’s a Hero Workout done to honor those who have given their lives for our freedom.

The workout “Murph” is named after Michael Murphy.

Michael Patrick “Murph” Murphy was a Navy SEAL who was killed in battle on June 28th, 2005.

To learn more about Murph’s story, watch the movie Lone Survivor or, better yet, check out the book.

The workout was one of Murph’s favorites and he called it “Body Armor”.

This workout can be modified to suit any fitness level, so no excuses allowed here! Or anywhere for that matter…

The details of the workout are as follows:


Mini Murph – 800m Run, 50 Pull Ups (Assisted Pull Ups OR Recline Rows), 100 Push Ups, 200 Squats, 800m Run

Murph –  1 Mile Run, 100 Pull Ups OR Recline Rows, 200 Push Ups, 300 Squats, 1 Mile Run ** in a 20 lbs weighted vest**


Team Murph – A team of 2 will do 1 Mile Run Together then split up 100 Pull Ups (Or Assisted Pull Ups OR Recline Rows), 200 Push Ups, 300 Squats, 1 Mile Run

Yeah, like I said: BRUTAL!

This event is always extra special because of the meaning behind it and the Forged Fam took it to a whole new level this year. We had a HUGE turnout and everyone battled through this grueling workout. After the workout we had a barbecue and a little raffle benefiting the Murph Foundation. WODFitters and Brute Force donated gift cards and other gear to raffle off for the event. We can’t thank these guys enough. They’re awesome partners and incredible companies.


It doesn’t matter how long a workout like this takes you, you don’t quit and you finish. There is no time cap on this one.

Murph didn’t quit and he suffered a whole hell of more on the battlefield than we did during this workout.

This workout is a tribute to ALL of the fallen heroes. That being the case, you gotta make it hurt. Push yourself to another level. Don’t walk. Don’t take it easy on yourself.

Don’t QUIT.

This Memorial Day tradition is a great reminder for everyone. It reminds us of the sacrifices others have made in order for us to enjoy our freedom.

If you didn’t get a chance to hit this on Memorial Day I encourage you to give it a shot. Remember Michael Murphy and make it HURT.