Every Memorial Day, thousands of athletes, veterans, first responders, and everyday people gather to complete one of the most demanding workouts in the fitness world: The Murph Challenge. What began as a personal workout routine of a Navy SEAL has grown into a worldwide tribute to courage, sacrifice, and service. At the heart of this challenge is the story of a hero—Michael P. Murphy—and the mission known as Operation Red Wings.
The Man Behind the Workout
Lieutenant Michael P. Murphy was a U.S. Navy SEAL from Patchogue, New York. Known among his teammates for his discipline, leadership, and physical toughness, Murphy developed a simple but brutally effective workout he called “Body Armor.”
The workout required minimal equipment and simulated the physical demands of combat:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
Traditionally, it is performed while wearing a 20-pound weighted vest or body armor, representing the gear carried by soldiers in the field.
Murphy regularly used this workout during training because it combined endurance, strength, and mental toughness—qualities essential to special operations forces.
Operation Red Wings
On June 28, 2005, Murphy was leading a four-man SEAL reconnaissance team deep in the mountains of Afghanistan during Operation Red Wings. The mission’s objective was to locate a Taliban leader operating in the region.
The team consisted of:
- Lt. Michael P. Murphy
- Petty Officer Danny Dietz
- Petty Officer Matthew Axelson
- Hospital Corpsman Marcus Luttrell
While operating in rugged terrain, their position was compromised and they were quickly surrounded by a much larger enemy force. Outnumbered and under heavy fire, the team fought fiercely.
Communication with headquarters was nearly impossible due to the mountainous terrain. Knowing the situation was critical, Murphy made a decision that would define his legacy.
He left the protection of cover, stepped into open enemy fire, and managed to transmit their location and request reinforcements. He continued fighting despite severe wounds.
Murphy, Dietz, and Axelson were killed during the battle. A rescue helicopter sent to assist the team was also shot down, resulting in the deaths of 16 additional U.S. service members, making it one of the deadliest days for U.S. special operations forces during the war in Afghanistan.
Marcus Luttrell was the only member of the team to survive.
For his actions, Murphy was posthumously awarded the Medal of Honor, the nation’s highest military award for valor.
From “Body Armor” to “Murph”
After Murphy’s death in 2005, the workout he loved became a tribute to his sacrifice.
On August 17, 2005, the founder of CrossFit posted the workout as the Workout of the Day, renaming it “Murph” in honor of the fallen SEAL.
Two years later, a former Air Force pararescueman named Dr. Joshua Appel—who had been involved in the recovery efforts after Operation Red Wings—organized a Memorial Day Murph workout at his gym.
The event grew each year and eventually evolved into The Murph Challenge, a national fundraising event supporting military charities and the LT. Michael P. Murphy Memorial Scholarship Foundation.
A Global Tradition of Honor
Today, the Murph Challenge is performed by:
- Military personnel
- First responders
- CrossFit athletes
- Martial artists
- Everyday fitness enthusiasts
It takes place across:
- CrossFit gyms
- Military bases
- local parks and communities
- charity events around the world
For many participants, the goal isn’t simply finishing the workout—it’s understanding the meaning behind it.
Every rep represents something deeper: sacrifice, perseverance, and gratitude for those who gave everything in service to their country.
More Than a Workout
The Murph Challenge is not just a test of fitness. It is a test of character and remembrance.
When participants struggle through the final miles or push through the last repetitions, they are experiencing—if only in a small way—the spirit of determination that defined Lt. Michael Murphy.
That is why, every Memorial Day, thousands choose to suffer through the workout together.
Not for glory.
Not for a personal record.
But to remember a hero and honor the fallen.