🏋️‍♂️ MIDWEEK LIFT: The Murph Challenge on Memorial Day Is Coming — And There’s a Version for Everyone

Lloyd Cruz
May 21
2 min read

Updated: May 22

Legion,

This coming Monday, May 26th, we’re taking on one of the most iconic challenges in the strength and conditioning world:

Monday, May 26th

8 am - 9 am

9 am- 10 am

🔥 The Murph Challenge

Originally created in honor of Lt. Michael P. Murphy, a Navy SEAL who gave his life in Afghanistan, the Murph is more than just a workout — it’s a test of grit, endurance, and heart.

The traditional workout:

1 Mile Run
300 Air Squats
200 Push-Ups
100 Pull-Ups
1 Mile Run
(With or without a 20 lb weight vest)

Why We Do It on Memorial Day

Every year, gyms around the country perform the Murph Challenge on Memorial Day to honor our fallen heroes. It’s not about finishing fast — it’s about showing up with purpose, pushing through discomfort, and remembering those who gave everything.

💪 The Murph Challenge on Memorial Day Scaled Options – Something for Everyone

Whether you're a seasoned Legion athlete or one of our incredible Vitality & Strength members, we’ve got a version of the Murph for you:

🟠 Level 1 – Intermediate

800m Run
150 Air Squats
100 Push-Ups (knee or box)
50 Pull-Ups (banded or ring rows)
800m Run
✅ Tip: Do it Cindy-style — 5/10/15 for 10 rounds

🟡 Level 2 – Beginner

400m Run or Walk
90 Bodyweight Squats
60 Elevated Push-Ups
30 Pullups
400m Walk

✅ Break into 6 rounds of: 5 Rows / 10 Push-Ups / 15 Squats

🔵 Vitality & Strength (Senior Scaled Murph)

400m Walk
50 Sit-to-Stand Chair Squats
50 Wall or Counter Push-Ups
50 Seated Band Rows
400m Walk

✅ Treat like our Thursday Class Circuits (5 rounds, 10 reps each)

✅ Water breaks and pacing encouraged!

🎯 Final Thought

We’re not just lifting weights — we’re lifting each other up, and honoring something bigger than ourselves. Show up. Scale smart. Bring the effort.See you Monday.

We will have all the Murph and all the versions available on Everfit in the On Demand Section.

— Your Lift Legion Team