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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

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 Mile Run

50/100 Pull-Ups

100/200 Push-Ups

150/300 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 & DB 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 can complete it with a partner, 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, press and squats. You can complete this format RX, SCALED or FOUNDATIONS.

BARBELL

1 Mile Run/Row

100 Barbell Rows

200 Barbell Bench Press

300 Barbell Squats

1 Mile Run/Row

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, press and squats. You can complete this format RX, SCALED, FOUNDATIONS or Partner.

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