Every year we perform the Murph workout on Memorial day. If you haven't started training for the Murph Challenge yet, now is the time. Here's exactly how to prepare.
What Is the Murph Challenge?
The Murph Challenge is a Hero WOD (Workout of the Day) named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor.
The workout:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
- Performed wearing a 20 lb weighted vest (optional for beginners)
It's done in honor of Lt. Murphy and all who have fallen in service to this country. It's not just a workout — it's a tribute.
Who Can Do the Murph?
Anyone. The Murph is scalable — you can partition the reps, skip the vest, and adjust the pace to match your fitness level. What matters is that you show up and finish.
That said, if you want to perform well — or do it with a vest — you need to prepare. Here's how.
The 12-Day Murph Prep Plan
Days 1–3: Build Your Base
Focus on volume at low intensity. The goal is to accumulate reps without burning out.
- Pull-ups: 5 sets of max reps with 2 min rest. Don't go to failure.
- Push-ups: 4 sets of 20–30 reps
- Air squats: 3 sets of 50 reps
- Running: 2 x 1-mile at easy pace (conversational)
Days 4–6: Practice the Partition Strategy
Most people do Murph in rounds of 5 pull-ups, 10 push-ups, 15 squats — repeated 20 times. This is the most efficient approach. Practice it.
- Complete 10 rounds of: 5 pull-ups / 10 push-ups / 15 squats
- Rest as needed between rounds
- Run 1 mile before and after
- Track your total time
Days 7–9: Add the Vest (If Using One)
If you're doing Murph with a 20 lb vest, you need to train in it. Don't put it on for the first time on race day.
- Do your runs in the vest
- Complete 5 rounds of the partition (5/10/15) in the vest
- Focus on maintaining form under load
Days 10–11: Taper and Rest
This is where most people make the mistake of training too hard right before the event. Don't. Let your body recover and peak.
- Day 10: Light 1-mile jog + 3 rounds of 5/10/15 at easy pace
- Day 11: Full rest day. Hydrate. Sleep. Prep your gear.
Day 12 (May 25th): Memorial Day — Execute
Show up. Honor Lt. Murphy. Give everything you have.
Murph Strategy Tips
- Don't sprint the first mile. Run at 70–75% effort. You have a lot of work ahead.
- Use the partition. 20 rounds of 5/10/15 is far more sustainable than doing all pull-ups first.
- Break up pull-ups early. Don't go to failure on the first few rounds. Save something for the back half.
- Pace your push-ups. These are where most people fall apart. Keep reps crisp and controlled.
- The second mile is mental. Your legs will be cooked. This is where your training pays off. Keep moving.
- Box breathing between rounds: 4 counts in, hold 4, out 4, hold 4. Keeps your heart rate in check.
What to Do After Murph
Completing the Murph is a milestone — but it's also a starting point. The fitness you build preparing for Murph is the same foundation that carries you into advanced operator training.
🎯 SGPT Murph Challenge 2026 — Join the official SGPT Murph Challenge. Honor the fallen. Test your limits. Register now — Memorial Day is May 25th.
🔥 SGPT Silver On-Ramp Program — Keep the momentum going after Murph. Build your functional base with the SGPT system.
💪 SGPT 365 Total Training System — A full year of operator-level programming. The natural next step after you've proven yourself on Memorial Day.
🏋️ Tier 1 Development Program — Ready to train at the DEVGRU and Delta Force level? This is your next challenge.
"In memory of Navy Lieutenant Michael P. Murphy, Medal of Honor recipient. May 7, 1976 – June 28, 2005."
"The greatest glory in living lies not in never falling, but in rising every time we fall."
HOOYAH!
Coach Brad McLeod
Former Navy SEAL | Founder, SEAL Grinder PT & SGPT Online
SEALgrinderPT.com