MURPH Challenge

Martinez Physical Fitness Center
MURPH Challenge 2024
Hero (Memorial) Workout of the Day (WOD)

Saturday, May 25 2024

Time Slots Available: 8-9:10 a.m., 9:15-10:25 a.m. or 10:30-11:40 a.m.

The Murph Challenge is a workout dedicated to Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan June 28, 2005. This workout was one of Mike's favorites and he named it "Body Armor”. From here on it has been referred to as "Murph" in honor of this focused warrior and great American who wanted nothing more in life than to serve this great country and the people who make it extraordinary. The purpose of this event is to stimulate comradery, spark friendly competition within the community, and boost morale. 

For Time
Alpha (Rx):                                                                     Bravo (Scaled):
Male: 20lb vest                                                                 (No vest)
Female: 14lb vest
1-Mile Run                                                                          1-Mile Run
100 Pull Ups                                                                       100 Pull Ups
200 Push Ups                                                                     200 Push Ups
300 Air Squats                                                                   300 Air Squats
1-Mile Run                                                                          1-Mile Run

Start and end the workout with a mile run. Partition the pull ups, pushups, and squats as needed. Partition sheets will be provided. If competing in the Alpha category, women wear a 14lb weight vest and men wear a 20lb weight vest. Weighted vests will not be provided—participants must bring their own vest or body armor if they choose to wear it. In the Bravo category, participants do not wear a weighted vest and can scale the movements as needed.

Additional scaling options:

- Pull ups:               Inverted rows    |              Band-assisted     |              Jumping pull ups

- Push Ups:            Knee modified   |              Box push ups      |              Incline push ups

- Air Squats:           Box sits              |              Modified squats  |             Wall slides

Open to Active Duty, Age 18+, Children, DOD ID Cardholders

For more information Call (808) 787-0721

Click HERE to download the flyer.