The Murph Challenge: Why We Do It — And Why You Should Too

Every year on Memorial Day, gyms all across the country gather for something bigger than fitness.

They gather for Murph.

At Vital Functional Fitness, we do Murph because it represents something deeper than a workout. It is about sacrifice. Gratitude. Community. Perspective. And honoring the lives of men and women who gave everything for people they would never meet.

Murph is named after Michael Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings. Before his death, this workout was one of his favorites. What started as a personal workout became one of the most recognized Memorial Day traditions in the fitness world.

The workout itself is simple:

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 Mile Run

Traditionally performed wearing a weighted vest.

But here is what matters most:

Murph is not about proving how fit you are.

It is about remembering why you are able to do hard things in the first place.

For one hour, we willingly choose discomfort. Not because it compares to what our military endured — because it doesn't — but because challenge creates perspective. It reminds us that freedom is not free. Someone paid for it.

And the beautiful thing about Murph is that everyone can participate.

You do not have to be elite.
You do not need to "be in shape first."
You do not need a weighted vest.
You do not even need to complete the workout as written.

At Vital Functional Fitness, we scale Murph for every fitness level, every age, and every experience level. We will help you modify movements, reduce volume, partner up, or simply move at your own pace.

Because Murph is not about perfection.
It is about participation.

It is about showing up with people.
It is about pushing together.
It is about honoring together.

And honestly, some of the most powerful moments every year are not the fastest times. They are the people who doubted themselves but showed up anyway. The families doing it together. The first-timers. The veterans. The kids cheering on parents. The community.

That is what makes Murph special.

In a world that constantly pulls people apart, Murph brings people together around gratitude, effort, and purpose.

So whether you are a longtime athlete or someone who has never stepped inside a gym before, we invite you to join us this Memorial Day.

Come move with us.
Come honor with us.
Come remember with us.

All fitness levels are welcome.
All ages are welcome.
Everyone has a place here.

Murph 2026 at Vital Functional Fitness

Memorial Day — 7:00am & 8:30am
Open to the public.

Bring your friends.
Bring your family.
Bring someone who needs encouragement.

We will take care of the rest.