How to survive the Murph challenge? A bit of history and tips to achieve it

If you have ever practiced Crossfit or have been familiar with this practice you have probably heard of the Crossfit challenge called "Murph" but how aware are you of its meaning, history and what it represents for the lovers of this type of training?

Well, get a coffee or a cuppa.

It all begins when The LT. Murphy, an avid Crossfit follower, tragically lost his life on June 28, 2005 on a mission.


It is said that Murphy's mission was to capture Taliban Leader Ahmad Shah who commanded a group of insurgents known as "The Mountain Tigers" at west of Asadabad. Murphy was dropped off by helicopter in a remote area east of Asadabad in Kunar Province. Hostile locals, allegedly the goat herders they let through, alerted nearby Taliban forces, who surrounded and attacked the small group. After Murphy consciously left his covering position to call for help, a helicopter loaded with reinforcements was dispatched to rescue the team, but was shot down with an RPG, killing all 16 personnel on board

Operation Red Wings, in which Murphy participated alongside Danny Dietz and Matthew Axelson, sadly all died in battle. Murphy made it back to his original position but didn’t make it due to the severity of his wounds. More than 16 US Special Forces soldiers also died when their helicopter was shot down while trying to extract the rest of the team.

This memorial to courage, takes place in thousands of CrossFit boxes around the world around Memorial Day (USA), usually to raise money for military charities. To remember the heros lost in battles.


For some it feels amazing to do a workout who honours our heros. Wether you had one in the family or not it is something that we should all do. For others it feels great to join the global community for a workout or....well simply you like a bit of a challenge and this is definitely one that will put to test anyone!


There are two ways to get through Murph, neither of which is easy but both will be super rewarding in many levels.

In either choice, you work through the following pieces.


1-mile run
100 pullups
200 pushups
300 air squats
Another 1-mile run


The second way to do it is “partitioned.”, that is, to complete the push-ups, push-ups and squats in the way that best suits each one. Here's an example: you can do 10 push-ups, 20 push-ups, and 30 squats for 10 sets. So you can move faster and recovery is better for the muscles in motion.


No matter how you decide to perform the "Murph Challenge" or how long it takes to complete it, the main element is to wear your 20LBS Weight Vest to commemorate this historic and unfortunate event.


    Get your Murph Challenge kit:

    If you are looking for a Weighted Vest and still don't know which one to choose, we invite you to try our Elite Hyperwear Weighted Vest for high-performance training, running, walking, functional fitness, weight lifting, or rehabilitation.

    If you need some help, start training using our S7R Power Bands; with discipline you will soon be able to do those pull-ups without any help.

    Now if you cannot treat yourself this time for the right vest, try doing it this year with a back pack while you get the better vest later as a treat from your inner beast to you, with love 😈


    Exercise is just as important as recovery. During your training and before the event, try some percussive therapy.

    We have some options that could help you take care of your muscles. Train hard, recover harder! Get your Theragun for improved recovery and mobility.

    Theragun mini percussive therapy. Ultra-portable, on-the-go muscle treatment. Recovery where and when you need it.

    Theragun Prime. Smart. Simplified. The new standard in percussive therapy.

    THE END! Go go go! Give it a go and tag us @strongerstudios. The best post will win a extra weight pack or a £50 voucher

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