The Murph Challenge

To Every Participant, Official Host, and Supporter of The Murph Challenge 2026
— THANK YOU!

From the bottom of our hearts — and from the Murphy family
— THANK YOU!

Because of you, Lt. Murphy's story — his courage, his sacrifice, his legacy lives on
— NEVER FORGET.

In Dan Murphy's own words:
"It is with the deepest gratitude that I thank you all so much for honoring the service, life, sacrifice and legacy of my son, Michael. 2026 was another successful year because of YOU!"

To our Official Hosts:
THANK YOU for building community around this mission and for bringing your own community together.

To Anduril®(Official Title Sponsor), Forged®, and CrossFit® (Training Program)— THANK YOU for your continued support and involvement year after year.

This is the only official Murph Challenge — and because of this community, it will never stop growing. Honoring the fallen, together.

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. 🇺🇸

GET MURPH READY — FINAL REST DAY 🇺🇸

Tomorrow is The Murph Challenge.

No training today — this is the final pause before everything you’ve built gets put to the test on Memorial Day.

Every rep, every run, every recovery day has led you here. Now it’s about trusting the work, staying calm, and showing up ready to give everything you’ve got. 💪

Murph isn’t just completed on the day — it’s earned through the discipline that got you there.

🔱 You did the work. Now make it official. 🇺🇸

💪 Post your official time at themurphshallenge.com. ->

Whether you crushed it, survived it, or did it in honor of someone special — your time matters. Every posted result shows the world just how strong this community is and proves that you showed up for Lt. Michael P. Murphy on May 25th.

See how you stack up. Represent the mission. Be part of the record. 🏅

👇 Tag a friend who needs to post theirs!

🇺🇸

GET MURPH READY — DAY 41 🇺🇸💪
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The work doesn’t stop just because we’re in a deload — this is about staying sharp, moving well, and keeping rhythm heading out of The Murph Challenge weekend.

⏱ Goal: 6:00–12:00
Double-unders: no more than 2:00 total
DB clean & jerks: maintain 10+ reps per minute

🔁 Scale loading or volume to stay within stimulus — this should feel smooth, not forced.
💡 Today is about control and efficiency, not max output.

🔴 RX
For time:
100 double-unders
25 sit-ups
50 alternating dumbbell clean & jerks (35/50 lb)
25 sit-ups
100 double-unders

🟡 INTERMEDIATE
For time:
50 double-unders
25 sit-ups
50 alternating dumbbell clean & jerks (20/35 lb)
25 sit-ups
50 double-unders

🟢 BEGINNER
For time:
50 single-unders
15 sit-ups
30 alternating dumbbell clean & push presses (10/15 lb)
15 sit-ups
50 single-unders

⚫ SKILL WORK
1 set:
1,600m ruck (14/20 lb)
Use a ruck, backpack, or weight vest

🔵 RECOVERY
Accumulate:
1:00 banded shoulder stretch / arm
1:00 lacrosse ball roll / foot

The Murph Challenge weekend is here — stay loose, stay ready, stay consistent. 🇺🇸