Murph – Memorial Day 2020


Murph – Memorial Day 2020

We rise upon one of the biggest workout’s of the year today, in Honor of our fallen heroes and one particular LT. Michael P. Murphy.

If you cannot join one of the Confluence Classes today we have the full write up with recommended warm ups and substitutions here.

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

Movement prep:

2 Min Single Leg Hamstring Stretch
2 Min Butterfly Stretch
1 Min Half Saddle Stretch


200 Meter Run

:20 Inchworms
:20 Spidermans + Reach
:20 Russian Baby Makers

200 Meter Run

:20 Pausing Air Squats (3 Seconds in Bottom)
:20 Dead Hang From Pull-up Bar
:20 Front Plank to Push-up Plank

200 Meter Run

3 Pull-ups
6 Push-ups
9 Air Squats


1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Partition the reps however you see fit.
There is also the option to wear a 20/14 pound vest (9/6 Kilos)

Choose options for the upper body movements that allow you to complete the partitioned Pull Ups in 1 set and the push-ups within 1-3 sets within the workout
If a weight vest will prevent you from being able to accomplish this, we recommend completing the workout with just your bodyweight

200 Mountain Climbers
100 Burpees
8 min. AMRAP line hops

Push Ups:
Elevate Hands (Box or Bench)
Knee Push-ups

Pull Ups:
100 Renegade Rows (NO Push Up)
100 Inverted Rows
Double Dumbbell Bent Over Row (100 Total)
Single Arm Bent Over Rows (100 Each Side)
Odd Object Bent Over Rows

Primer Round…
2 Rounds:
100 Meter Run
3 Pull Ups
6 Push-ups
9 Air Squats