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The Murph Challenge 2021


Registration is open!

We are excited to announce that The Body Dojo is an Official Host of this year’s Murph Challenge!

The Body Dojo is an Official Host for The Murph Challenge 2021!

How to Participate

Registration is open now! Click here to register. There are 2 registration options. You get a pretty cool T-Shirt with either one. All proceeds go towards the Murph Foundation. If you register just make sure to put “The Body Dojo” in the gym affiliation section. (FYI I don’t get anything for it, I am not even sure I can see who signs up under my gym).

Registering under The Body Dojo is a way for us to come together and participate in the challenge as a team and support each other. If you are local to San Diego you can come do the Murph Hero workout in-person with us. In addition, if you do join and do the workout with me I will throw in a Body Dojo T-Shirt as well! Optionally, you can join us via livestream on Facebook on the day of the event, or you can do it on your own at your own time. It’s up to you! We are here to support you in this challenge. It’s all for a good cause and a way to really push yourself!

When is the Murph Challenge?

Officially, you do the Murph workout on May 31st. If you cannot do it on that day, pick any day from that weekend.

What is the Murph Challenge Workout?

The Murph is a Hero WOD (Workout of the Day). It is very difficult to do the original version which is:

Original Workout – Blue Belts and above:

Wearing a 20lb vest or body armor, perform:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

This is a beast workout for sure, especially with a 20lb vest! This workout is a test of heart, determination, and perseverance. I typically do this workout sequentially in sets of 20 for each exercise (5 pull ups, 10 push ups, 15 squats). But don’t worry, there are many variations to this workout so you can pick one at your level. Don’t make it too easy though! The point is to challenge yourself! Here are some variations from hardest to easiest:

Variation 1: (with or without vest) – Green Belts and above

  • 1 mile run
  • 20 sets of the following circuit:
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Squats
  • 1 mile run

You can perform the above starting each set at the top of every 2 minutes. This is still a tough pace to keep up but it might be an option for you.

Variation 2: Rows with no vest – Yellow to Orange Belts

  • 1 mile run
  • 100 bodyweight rows
  • 200 push ups
  • 300 squats
  • 1 mile run

This variation just replaces the pull ups with rows, but most people will struggle with the pull ups so this is an option. You can also combine this with Variation 1 and perform the same exercises as Variation 2 with the circuits of Variation 1.

Variation 3: Half Murph – White and Yellow Belts

  • half mile run
  • 50 bodyweight rows
  • 100 knee push ups
  • 150 supported squats
  • half mile run

This is the easiest variation, designed for Body Dojo White and Yellow Belts. The reps are cut in half and the exercises are modified.

How do I train for the Murph Challenge?

If you want to make it through the Murph confidently we do suggest you prepare for it. You can just give it a go on the day-of, but you might run into some surprises! We suggest testing yourself over a period of weeks to understand your endurance, where your weaknesses are, and how much rest you need between sets. This will also let you plan which variation of the Murph you want to do. I’ll post more information about training programs for the Murph in the days to come. Stay tuned!

What is the Murph Challenge?

From themurphchallenge.com:

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 $1,000,000+ for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. In 2019, The Murph Challenge Fundraiser provided a vehicle to raise nearly $250,000 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 32 scholarships in 2019 and 2 new scholarships in 2021!

This unique Memorial Day tradition will take place again throughout the world on 05.31.21. We invite YOU to join countless other participants worldwide. Registration begins April 1st for The Murph Challenge 2021!

Once you register, you will not only be pledging to participate in the Crossfit Hero WOD ‘MURPH’ (originally named ‘Body Armor’), you will also be joining a unique group of participants who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

Beginning on Memorial Day, each registrant will be asked to return to TheMurphChallenge.com and submit their ‘MURPH’ time to compare their achievement with other participants worldwide. All times submitted will be displayed on a worldwide leaderboard found at TheMurphChallenge.com. From that board, the top 5 Men and top 5 Women will be recognized for their efforts.

The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor, LT. Michael P. Murphy, a man who sacrificed everything he had for our freedom.

The Body Dojo