How to Prepare for The Murph Challenge: 2-Week Sharpening Plan
How to Prepare for The Murph Challenge
The 2026 Official Murph Challenge takes place on Memorial Day, Monday, May 25, 2026.[1] As the premier authorized event honoring LT Michael P. Murphy, the official challenge and similar community-led "Murph" workouts are done annually on Memorial Day to honor the fallen Navy SEAL.
The workout: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run. Often performed with a 20-pound vest (men) or 14-pound vest (women).[2]
If you're reading this, Memorial Day is right around the corner. This is the realistic guide on how to prepare in the time you actually have. The history, the official workout, scaling options, a focused 2-week sharpening plan, and how STRIDE Fitness's five class types train each component of what Murph demands.
Register for The Murph Challenge 2026
Official registration is open. Sign up to participate, receive your official 2026 gear, and post your time on the worldwide leaderboard. 100% of fees support the LT. Michael P. Murphy Memorial Scholarship Foundation.
Register at TheMurphChallenge.comThe Murph Workout (Official Format)
Murph was introduced as a CrossFit Hero workout on August 18, 2005, named in honor of Lt. Michael Murphy, who was killed in Afghanistan on June 28, 2005. The official format hasn't changed since.[2]
The Official Murph Workout
Rx'd version: Performed wearing a 20-pound weighted vest (men) or 14-pound vest (women).[2] Vest is optional.
Per CrossFit's official guidance: "Athletes may partition the pull-ups, push-ups, and air squats as needed."[2] The most common partition is 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. This is how most people complete the bodyweight middle portion.
Quick Stats
Why Murph Is Harder Than It Looks
The movements aren't complex. The challenge is in the volume and the order. Per CrossFit's training plan, "the challenge does not necessarily lie in the movements that make up the workout, but rather the sheer volume of repetitions and running distance."[3]
Most first-timers walk in confident, then get humbled by something specific:
- The first run lies to you. It feels easy because adrenaline is high and you're fresh. Most people go too fast and pay for it 30 minutes in.
- Pull-ups break grip. 100 pull-ups, even partitioned, drains your forearms and shoulders fast. By round 12, your hands hurt.
- Push-ups are the surprise crusher. 200 push-ups under fatigue is brutal. Per CrossFit, "the push-ups are often the movement that drags people down."[3]
- The squats are mental. By rep 250, your legs are jelly. The volume is the test, not the difficulty of any individual squat.
- The second run is the truth. Your legs are wrecked, your lungs are working hard, and you still have a mile left. This is where Murph becomes a mental test as much as a physical one.
The 2-Week Reality Check
Memorial Day is in about two weeks. Let's be honest about what's possible and what's not.
What you can't do: Build new fitness. Two weeks isn't enough time to get noticeably stronger or to add meaningful endurance.
What you can do: Sharpen what you've already got. Practice the specific movement patterns and pacing strategies Murph demands. Show up rested, hydrated, and mentally prepared.
If you're already training consistently, this plan will get you race-ready. If you're not, the answer isn't to cram. The answer is to scale appropriately, finish the workout safely, and start your real training plan now for next year.
Scaling Options for Murph
Per CrossFit and the official Murph Challenge, scaling is encouraged for first-timers and athletes still building capacity. Scaling does not diminish the meaning of the workout. Common scaling approaches:[2]
- Half Murph: ½ mile run, 50 pull-ups, 100 push-ups, 150 squats, ½ mile run.
- Substitute ring rows for pull-ups if you can't do strict pull-ups yet.
- Substitute jumping pull-ups for an in-between option.
- Push-ups from the knees or with hands elevated on a box.
- Partitioned reps: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
- Partner Murph: Split the work with a partner. One person works while the other rests.
- Skip the vest on your first attempt. Master the movement first.
The point of Murph isn't to crush yourself. It's to honor the sacrifice and to push your own boundary. Whatever version of Murph you complete is a win.
How STRIDE Fitness Class Types Prepare You for Murph
STRIDE Fitness has five 55-minute class formats, and each one targets a specific component of what Murph demands.[4] In the two weeks leading up to Memorial Day, stack them strategically and you'll show up sharp.
Heart-pounding cardio intervals on Woodway 4Front treadmills meet total-body strength work in a single 55-minute session. The signature STRIDE Fitness format.
Targets glute power and midline stability through hip thrusts, RDLs, lunges, split squats, incline drive on the treadmill, and core work.
A balanced upper-body session built around push and pull mechanics. Structured supersets train shoulders, chest, and back while reinforcing posture and core control.
Every major muscle group in one high-impact session. Full Force challenges strength, endurance, and total-body control through dynamic compound movements.
55 minutes, all tread. Interval-based running that builds stamina, improves heart health, and conditions you for sustained running effort.
The 2-Week Sharpening Plan
Here's how to structure the two weeks leading up to Memorial Day Murph at STRIDE Fitness.
Week 1 (May 11-17): Build Specificity
Goal: Train Murph-specific volume patterns. Practice partitioned sets. Build confidence.
- Monday: Pull & Press (upper body strength priority)
- Tuesday: Pace & Press (cardio + strength fusion)
- Wednesday: Active recovery or Recovery Zone session
- Thursday: Full Force (race-condition simulation)
- Friday: Pace & Press or Abs & A$$
- Saturday: The Classic OR Murph-specific homework: 10 rounds of 5 pull-ups, 10 push-ups, 15 squats
- Sunday: Rest
Week 2 (May 18-24): Sharpen and Taper
Goal: Reduce volume. Keep movement quality. Show up to Memorial Day rested.
- Monday: Pull & Press (light effort)
- Tuesday: Short test set: 5 rounds of 5 pull-ups, 10 push-ups, 15 squats. Note your time.
- Wednesday: Pace & Press at moderate effort
- Thursday: Recovery Zone session. Foam roll, red light therapy, compression.
- Friday: The Classic at conversational pace, OR rest
- Saturday: Rest. Light walk if you want movement.
- Sunday (May 24): Full rest. Hydrate. Sleep early.
- Monday May 25 — RACE DAY: Easy breakfast 2-3 hours before, dynamic warm-up, start the first mile slower than feels right, attack the partitioned reps, finish strong.
Murph Race Day Strategy
By the time race day arrives, the work is done. The day itself is about pacing and execution.
- The first mile: Run slower than feels right. Aim for an effort that feels conversational. You'll thank yourself in mile two.
- The middle: Use the 20-round partition (5/10/15). Stay rhythmic. Don't grind out failure reps. Quality over speed.
- Push-ups under fatigue: Break early and often. 5 reps. 5 reps. 5 reps. Beats trying to grind out 20 unbroken on round 12.
- The squats: They're mental more than physical. Just keep moving. Stop counting if it helps.
- The second mile: Your legs will feel like cement. That's fine. Shorten your stride, keep your turnover high, and just keep moving forward.
What to Eat and Drink
- 2-3 hours before: Carbs plus a little protein. Oatmeal with banana and peanut butter, or rice with chicken.
- 30-60 minutes before: Optional small carb snack if you're hungry. A banana or rice cake works.
- During Murph: Most people don't fuel during the workout itself. Have water available between rounds.
- Right after: Carbs plus protein within 30-60 minutes. A protein shake and a snack, or a real meal if your stomach can handle it.
- Hydration: Be well-hydrated the day before, not just morning of. Sip water throughout the workout.
Honoring the Sacrifice
The reason this workout exists is what makes it different from any other. Lt. Michael Murphy was killed in Afghanistan during Operation Red Wings on June 28, 2005, after exposing himself to enemy fire to call in support for his teammates. He was 29.
The Murph Challenge is the official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation.[1] When you sign up, train, and complete this workout, you're part of something bigger than fitness.
Show up. Train hard. Honor the sacrifice. Finish.
Register for The Murph Challenge
Official 2026 registration is open at themurphchallenge.com. Sign up to participate, receive official gear, post your time on the worldwide leaderboard, and support the LT. Michael P. Murphy Memorial Scholarship Foundation.
Register NowTrain for Murph at STRIDE Fitness
Five class types, each one building a piece of what Murph demands. Coach-led 55-minute sessions, premium equipment, and the Recovery Zone to keep you absorbing the work. Your first class is free.
Book Your First Class Free See All Class TypesFrequently Asked Questions
What is The Murph Challenge?
The premier authorized annual Memorial Day fitness event honoring Navy SEAL Lieutenant Michael P. Murphy. The workout: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run.[1]
When is The Murph Challenge 2026?
Memorial Day, Monday, May 25, 2026.[1]
How do I register?
Official registration is open at themurphchallenge.com. Registering gets you official gear and access to the worldwide leaderboard.
How long does Murph take?
Most first-timers finish in 50 to 75 minutes. Experienced athletes finish in 35 to 50 minutes.
Can I prepare in 2 weeks?
Yes, with the right approach. Two weeks isn't enough to build new fitness, but it's plenty of time to sharpen, practice partitioned sets, and show up rested. Scale appropriately if you're not where you'd like to be.
Can I scale Murph?
Yes. Common scaling: ring rows for pull-ups, knee push-ups, half Murph, or partner Murph splitting the work.[2]
Should I wear a weight vest?
The Rx'd version uses a 20-pound vest (men) or 14-pound vest (women), but the vest is optional. Most first-timers should skip it.[2]
How does STRIDE Fitness help me prepare?
Pace & Press for hybrid cardio + strength. Pull & Press for pulling and pressing endurance. Full Force for race-condition simulation. Abs & A$$ for lower body endurance. The Classic for the running base. Each class targets a piece of Murph. See all class types here.
Sources
- The Murph Challenge. Official 2026 Website. themurphchallenge.com
- CrossFit. "Murph Hero Workout." crossfit.com/murph-workout
- CrossFit. "Murph Workout Training Plan." crossfit.com/murph-workout-training-plan
- STRIDE Fitness. "Class Types." stridefitness.com/class-types
