My wife and boss participated in the "Murph" challenge on Monday and I decided to find out what the "Murph" challenge was all about. I'm one of those folks who can be afraid to ask directly so I looked it up and discovered what this challenge was all about.

The "Murph" Challenge is in honor and memory of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

It's a Cross-Fit workout that really challenges you and it's become a standing tradition with Cross-Fit participants.

Here is exactly what you do for a "Murph" Challenge -

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

The vest is what Navy Lieutenant Michael Murphy wore during his workouts hence the "Murph" Challenge

You can do the challenge with a partner or alone with the best times recorded between 40 - 45 minutes for single participants.

It's a yearly thing so you can start training for next year now - here is a website that has all the details on the "Murph" Challenge