MEMORIAL DAY WEEKEND
!!MURPH CHALLENGE!!
Every year on Memorial Day, people across the country honor fallen service members by completing the Murph challenge.
The Murph workout is performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. “Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.
The traditional Murph workout is done for time and consists of:
- A one-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- Another one-mile run
The Murph workout is performed while wearing a 20lb weighted vest or body armor.
We are going to modify the Murph, but it will still be a challenge.
Push ups and squats will remain the same. FFR is expected! We’re going to perform rows instead of the pull ups, however. Accordingly, bring the heaviest ruck or sandbag you can row. We will have extra rucks and sandbags for all, so don’t let equipment be a barrier to participation.
We’re also going to do the “modified Murph” together, and not specifically for time. That doesn’t mean not to get after it, but we’re going to run and workout together. So, don’t let fear of a “poor” time keep you away.
A weight vest, ruck plate carrier, or ruck is highly encouraged for the run portions of the event. Remember, this workout is supposed to be hard. Challenge yourself!
We are also going to ruck a few miles before we start the Murph. Here’s the schedule for the morning:
Location: The Posh, 1421 Beckley Creek Parkway, Louisville, KY 40245
Date: Saturday, 5-27-23
Ruck: 0530 – 0645
Murph: 0700 – completion
Refreshments to follow, so stick around for second F if your schedule allows.
Let me know if any questions, and I hope to see a big turnout for this one!
F3 Louisville 