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  • Writer's pictureSarah Anderson

The Modified Murph Challenge

The "Murph" is a popular Memorial Day Crossfit workout. I have always wanted to attempt it but never tried it until yesterday.

The Murph Challenge is more than just a workout. It is a Memorial Day weekend tradition that pushes you, humbles you, and allows you the opportunity to put a little pain and sweat into a workout to honor LT. Michael P. Murphy (SEAL). LT. Michael P. Murphy (SEAL) sacrificed everything he had for our freedom.

So in honor of LT. Michael P. Murphy (SEAL) and everyone else who has fought and served for our freedom, I completed a modified version of The Murph Challenge.

The Modified Murph I completed includes:

1 Mile Jog/Run

My knee is still not 100% so I didn't want to push it too hard and not be able to finish the rest of the challenge. Plus, my treadmill's belt slips and I need to get it fixed.

100 Pull-Ups:

I completed to 100 pull-ups in sets to failure. Usually between 5-11 at a time. Once I got to 50 I used a band for assistance.

200 Push-Ups:

I completed to 200 push-ups in sets to failure. Usually 15-30 at a time until I reached 200.

300 Squats:

I completed to 300 squats in sets to failure. Usually about 20-30 at a time until I reached 300.

1 Mile Walk:

I finished my modified murph with a 1 mile walk.

In the end, I finished the modified murph in about 1 and half hours. Next year I would like to complete the full thing without modifying it. The non-modified version also has participants wear a 20 lb weighted vest.

For anyone and everyone who has served and fought for our freedom in this country, my sincerest thank you!


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