About The Challenge
The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success Since 2014, Forged® has raised over $2,000,000+ for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. In 2022, The Murph Challenge Fundraiser raised more than $300,000 in order to finalize construction on the LT Michael P. Murphy Navy SEAL Museum/Sea Cadet Training Facility in Long Island, NY! In addition to that, and ONLY with such overwhelming support and success, the Foundation awarded 34 scholarships in 2022 with the addition of three new scholarships; one at St. Joseph’s College to a Veteran for undergraduate or graduate study and two new scholarships at Rocky Point High School on Long Island in memory of Marine Sgt Robert A. Pole, who was Killed in Action in Iraq. The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments. The event is held annually on Memorial Day, and people from all over the world come together to honor Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.
WOD Breakdown
RX
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
Weight Vest: M-20/F-14
You must complete 1 mile run before starting the next movement. Once completed, you must complete 100 pull-ups in a row before going to the next movement. Same sequence for push-ups and squats then followed by another mile run. Entire workout must be completed with a weight vest.
SCALED
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
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When scaled, you may break up the rounds however you see fit. Most common rounds are:
5 rounds of: 20 pull-ups, 40 push-ups, 60 squats
10 rounds of: 10 pull-ups, 20 push-ups, 30 squats
20 rounds of: 5 pull-ups, 10 push-ups, 20 squats
No weight vest is worn during scaled
FOUNDATIONS - 1/2 MURPH
1/2 Mile Run
50 Pull-Ups
100 Push-Ups
150 Squats
1/2 Mile Run
You can split up the running and rounds however you see fit. Most common options include subbing out exercises that are more achievable to individual goals and needs.
Example: Using Bent Over Row instead of pull-ups & Bench Press instead of push-ups.
PARTNER
1 Mile Run - Together
100 Pull-Ups - IGYG
200 Push-Ups - IGYG
300 Squats - IGYG
1 Mile Run - Together
When completing with a partner, you will both do the running portions together. When completing the other movements, you will work together in an "I Go You Go" format. You work with a partner and can complete it RX, SCALED or FOUNDATIONS.
BUILD YOUR OWN
1 Mile
100 Reps
200 Reps
300 Reps
1 Mile
You can build your own version of the MURPH by completing each movement with your own favorites.
Example: Rowing or Biking instead of running. Barbell rows, bench press and squats. You can complete this format RX, SCALED or FOUNDATIONS.
BARBELL
1 Mile Run/Row
100 Barbell Bench Press
150 Barbell Back Squats
200 Barbell Bent Rows
1 Mile Run/Row
You can run MURPH with subbing in barbell movements instead.
Example: Cardio of your choice, barbell rows, bench press and back squats. You can complete this format RX, SCALED, FOUNDATIONS or Partner.