Push your limits at the 2025 Murph Challenge on Thursday, 15 May from 0700–1100 at the Alpha Warrior Tent! Choose your level: take on the full Murph Challenge RX’ed (as prescribed), the intermediate version, or the scaled version—whatever suits your pace and grit.

Murph Challenge – RX’ed (Full)
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Murph Challenge – Intermediate (Half)
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Murph Challenge – Scaled (Quarter) 
800-meter run
25 pull-ups
50 push-ups
75 air squats
800-meter run

Modifications tailored to Fitness Level and up to 4-person teams allowed!

Register by 8 May using the form below!
Questions? Call the Fitness Center at (662) 434-2772.

Murph Challenge – FAQs

What is the Murph Challenge?

Murph is a CrossFit Hero workout honoring U.S. Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan on June 28, 2005. Introduced on August 18, 2005, Murph has become a Memorial Day tradition across the CrossFit and fitness community, serving as a tribute to all who have served.
🔗 More on the Murph Hero WOD

What does the workout consist of?

Full Murph: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run

Half Murph: 800m run, 50 pull-ups, 100 push-ups, 150 air squats, 800m run

Quarter Murph: 400m run, 25 pull-ups, 50 push-ups, 75 air squats, 400m run

Can I scale or modify the workout?

Yes! Murph is fully customizable based on your fitness level. You can adjust the total reps, partition the movements, or substitute exercises:

Pull-ups → ring rows, jumping pull-ups, banded pull-ups, or band pull-downs

Workouts can be done solo or in teams (up to 4 people)

The key is to challenge yourself while honoring the purpose of the workout.
🔗 Scaling tips from WODprep

Are there alternative start times?

Yes! While the event runs from 0700–1100, start times are available every 15 minutes.

Full Murph: Last start at 0930

Half Murph: Last start at 1015

Quarter Murph: Last start at 1030

Can I wear a weight vest?

Yes! Athletes are welcome to wear vest. Vests will not be provided.

Where is the workout held?

The workout begins at the Alpha Warrior Tent. The run follows a marked path to the track and back. Pull-ups will be done on a Rogue Monster Lite Rig with varying bar heights inside the tent

Can I have a mixed-gender team?

Absolutely! All ages, genders, and fitness levels are welcome. Grab a friend or co-worker and get after it.

How long does it take to complete?

Estimated time ranges:

Full Murph: 45–90 minutes

Half Murph: 30–50 minutes

Quarter Murph: 15–25 minutes

What if I don’t have a team?

No problem! You can complete the workout solo or join up with others at the event.

How do teams split the workout?

Movements and runs can be divided however your team prefers.
Example: One athlete does all pull-ups, another handles push-ups, etc.
For the run, each member of a 4-person team could run 400m relay-style.

Does Murph count toward the Commander’s Trophy?

Yes! Participants earn points individually, and squadrons can earn extra points for the highest participation.