05/25/2026
THE MURPH CHALLENGE DAY 🇺🇸 MEMORIAL DAY
In Honor of LT Michael Murphy and all who have made the ultimate sacrifice for our freedoms and liberty.
This is it. Today we honor the meaning behind the work.
The Murph Challenge is more than a workout — it’s a tribute. A test of discipline, effort, and gratitude for those who gave everything in service.
⏱ Target: 35:00–50:00
Keep runs under 10:00 each
Move consistently through the gymnastics — small, manageable sets that you can sustain
Maintain steady pace from start to finish
🔁 Partition movements as needed to keep quality high and avoid early burnout
💡 Vest is optional for experienced athletes who have trained consistently with it
🏃 RUN SUBSTITUTIONS
1,600–2,000m row
3,200–4,000m bike
3,500–5,000m Echo/Assault bike
🔴 RX
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition as needed. Vest required.
🟡 INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
Partition as allowed. Vest optional.
🟢 BEGINNER
For time:
800m run
10 rounds:
5 ring rows
10 push-ups (modified)
15 air squats
800m run
Partition as allowed. Vest not needed.
🧘 RECOVERY / POST WORK
Rest. Stretch. Recover. Reflect.
1 set:
1:00 scorpion stretch / side
1:00 banded overhead external rotation / side
1:00 couch stretch / side
Today we don’t just complete The Murph Challenge— we honor it. 🇺🇸
