Murph Challenge

This year we are hoping to see more of you out and moving to stay healthy and stop hurting yourself on the range. Come hurt yourself in the gym for a change!


Club Fitness, Dover, Delaware

650 S Bay Rd #18, Dover, DE 19901

My local gym was gracious enough to join us by offering their facility as open to the public for this event.  Members and non-members alike will only need to fill out a quick digital registration and waiver before the start and we are off and running.


The Murph is held on Monday, May 30th Nation wide. Our registration will start at 6 a.m. with briefing at 7:45 a.m. and official start at 8 a.m.

The event is rain or shine.


You'll need active wear and the willingness to see the workout through.

Active wear being sneakers and clothing.
You may want to bring some water but there is stocked fridges and a smoothie bar menu available if you need to buy something once there.
Depending on your familiarity with the workout you may find gloves helpful for the pull-ups


The workout as prescribed (RX) is:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

With a weighted vest 20lb Men/14lb Women

For Time

There are modified versions all of which reach the same number and can be done with or without the vest.

The Classic
1 Mile Run
20 Rounds Of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
1 Mile Run
Broken Push-Ups
1 Mile Run
20 Rounds Of:
5 Push-Ups
5 Pull-Ups
5 Push-Ups
15 Air Squats
1 Mile Run
Nearly RX
1 Mile Run
5 Rounds Of:
20 Pull-Ups
40 Push-Ups
60 Air Squats
1 Mile Run

There is also modifications for movements.

For 1 Mile Run do:

Speed Walk 1/2 Mile

Row 2K Meters
Jump Rope 10 Minutes

For Pull-Ups do:

Jumping Pull-Ups
Banded Pull-Ups
Ring Rows

For Push-Ups do:

Push-Up From Knees

Elevated Push Ups

For Air Squats do:

Sit Downs
Mini Squats
Step Ups


The workout is inspired by Lt. Michael P. Murphy who gave his life for this country in battle.
I urge people who need an inspirational figure to pull from on Memorial Day to use his sacrifice to push through and complete the workout.
Perhaps you have someone else in your family or friends that gave it all and you can pull from them to feed your drive to keep going.

One thing is certain.  This workout, regardless of how you modify it, it a test of your endurance.  Many people have given their life pushing through pain and fatigue more than we will ever know.  If you think about them when you consider stopping you’ll find the guts to finish strong.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

We have registered with for our event donating to the Lt. Michael P Murphy Memorial Scholarship Foundation.  We will not be taking donations on site or selling merchandise to raise additional funds.  If you would like to make a small donation and have some swag sent to you please register for the event here.  For gym affiliation please use;

“Go Fast Don’t Suck”