LT Michael P. Murphy is a fallen first responder and member of the military, and many CrossFit gyms are now offering “The Murph Challenge” to honor his memory. Using the same moves as he did, the “Murph” workout has been designed to help you burn fat and get fit. It can also be modified to fit a variety of fitness levels.
LT Michael P. Murphy
LT Michael P. Murphy was a United States Navy Seal officer who was posthumously awarded the Medal of Honor for his heroism during the War on Terror. The Medal of Honor is the highest military decoration that is awarded to individuals for gallantry and valor. It was first given out during the Civil War.
A native of Smithtown, New York, Murphy graduated with honors from the Patchogue-Medford High School and from Penn State. He earned dual bachelor’s degrees in political science and psychology. He also attended SEAL training, including the BUD/S and SDV schools. He was commissioned into the Navy in December 2000.
While serving in Afghanistan, he was a member of a special reconnaissance element in Operation Red Wings. He led a four-man team that was tasked with finding a high-value Taliban target. They were also searching for a key anti-coalition militia commander.
The team was accompanied by Matthew Axelson, Danny Dietz, and Marcus Luttrell. As a leader of the group, Murphy requested immediate support for his unit. In addition to the Medal of Honor, he also received the Navy and Marine Corps Commendation Medal. He was also awarded the Combat Action Ribbon, which recognizes extraordinary service above and beyond the call of duty.
In July of 2002, he earned the SEAL Trident, one of the most recognizable badges in the U.S. Navy.
He was also the first to receive the Medal of Honor for combat in Afghanistan. The four-man SEAL squad was conducting a sensitive mission to kill a high-value Taliban target. It was a counter-insurgency operation in the Kunar province of Afghanistan. The four men were attacked by a large number of enemy forces. They were shot at, and suffered grave gunshot wounds.
After being shot in the back, Murphy continued fighting for his teammates. He continued to fire at the enemy until he was killed. He was only 29 years old at the time of his death. He was buried in the Calverton National Cemetery in Calverton, New York.
A few years after his death, the Navy commissioned a ship in his honor. The USS Michael P. Murphy was christened in his honor. The ship has 323 sailors aboard. It is slated to be sailed as of 2014.
LT Michael P. Murphy was a true American hero. He is engraved on the Hall of Heroes in the Pentagon.
Modifications
Among CrossFit’s many WODs, the Murph challenge stands out as one of the longest. It tests your physical endurance, mental grit and cardio conditioning. It also tests your ability to recognize and implement good form.
There are a few ways to modify this workout to fit your own unique fitness level. For example, you can do it on your own or with a friend. You can choose to do it as a Murph Relay, where each person performs a rep, then passes it off to the next person. You can also modify the workout to help you get more done in a shorter amount of time.
For instance, you can squat to the top of a box. You can also use a bench for balance. You can even lower an object on the floor and raise it back up to do a push-up.
Trying to do a few dozen push-ups in a row is a feat in and of itself. Performing a dozen squats is a bit more complex. Using a squat station with small weights is an excellent option.
In addition to the one-mile run, there are two other segments to the Murph WOD: a hundred pull-ups and a hundred push-ups. If you don’t have a vest, it’s a bit harder to complete these steps in a timely manner. You should keep track of your total number of reps and the number of times you complete each step.
The CrossFit Murph WOD was originally known as Body Armor, and was one of Lieutenant Murphy’s favorites. It was renamed to pay tribute to him.
The Murph WOD has become an annual tradition at many fitness centers. It’s a challenging test of your fitness, and it’s the perfect way to remember the sacrifices made by service members past and present. You can participate in the Murph Challenge for free, or you can register for a team at your local CrossFit facility. It’s also a great way to make a statement about your dedication to your fitness.
There are many different ways to modify the Murph challenge to meet your personal fitness goals. In the end, the goal is to have new and exciting ways to improve your performance, as well as create new possibilities for your body.
CrossFit gyms offer “Murph” workouts
Among the CrossFit workouts available at your local gym, you may have heard of the “Murph” challenge. This is a challenging test of endurance, designed to honor the memory of Navy SEAL Lt. Michael P. Murphy, who died in 2005 while on duty in Afghanistan.
The Murph is made up of a series of exercises aimed at a large number of repetitions. These exercises include pull-ups, squats, push-ups, and a mile run. The challenge is to perform six hundred repetitions of these exercises. You can also split up the challenge into two parts. The first half should be done slowly, and the second part should be done with speed.
To complete the Murph, you’ll need to wear a 20-pound vest. You should also prepare a shake of easily digestible carbs. This will ensure that you’re fueled up and ready for the challenge.
To finish the Murph, you’ll need a lot of mental focus. You’ll have to remember the actual count and how many reps it took to get there. You should also partition energy throughout the challenge, and use electrolytes to fuel up.
The Murph is a great example of how compound lifting can be used to train your body. You’ll be using your legs, thighs, and abs, as well as your arms, to perform these exercises. You should also consider using a weighted vest to assist with posture.
The Murph workout has been included in the CrossFit Games twice. However, it is not for the faint of heart. Rather, it is designed to be a challenging, yet scalable challenge for all athletes. This means that you can scale the workout to your individual fitness level and time limits.
The best way to get through the Murph is to take it slow and steady. You can do it in under 40 minutes, but you should approach it like you would a 10-kilometer marathon. Whether you’re a competitive athlete or not, the Murph is a test of your physical and mental grit.
The Murph is one of the most recognizable and popular CrossFit workouts, and many gyms offer classes and programs geared toward getting you prepared for the challenge. This year, CrossFit RSP will be raising money for This Able Veteran, a nonprofit organization that trains service dogs for veterans.
A tribute to a fallen first responder or member of the military
During the Memorial Day weekend, CrossFit boxes worldwide do a workout called the Murph Challenge. The workout honors a fallen first responder or military member. The exercise was originally called the CrossFit Hero WOD. But as the CrossFit community has grown in popularity, the workout has become known as the Murph.
The workout is a challenge that you can scale to your fitness level. You can do as many reps as you want, but the goal is to complete it within an hour or less. You can also break it down into smaller repetitions.
The workout consists of a one-mile run followed by 200 push-ups, 300 air squats, and 100 pull-ups. You can also switch it up for ring rows or rowing. You can even break it up into two halves, by doing half of the workout in a half-mile interval.
The Murph Challenge is an annual event that honors Lieutenant Michael Murphy, who died in action in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor. The challenge also raises money for the Lt. Murphy Memorial Scholarship Foundation. The foundation has raised over $1 million since 2014.
This Memorial Day, you can participate in the Murph Challenge at a CrossFit box near you. It’s a great way to honor a military member or first responder. You can also share pictures and videos of your workout on social media. Using hashtags like #MurphMemorialDay or @fitaid, you can tell the world about your efforts.
If you’re planning on doing the Murph Challenge, be sure to consult with your coach. If you have any health concerns, you should check with your doctor. During the challenge, you will be wearing a 20-pound armored vest. If you aren’t comfortable wearing the vest, you can wear a shirt or hat.
Some people choose to break up the workout into smaller, more manageable increments. You can do a few rounds of Cindy, for example, to prepare. You can also do a variety of other exercises, including ring rows and elevated push-ups.
You can participate in the Murph Challenge any time of the year, but it is particularly appropriate on Memorial Day.