The Murph Challenge - Your Memorial Day Workout
The Greater Wichita YMCA is an official Host site for the 2025 Murph Challenge.
The Murph Challenge is dedicated to Navy Seal Lieutenant Michael P. Murphy, who gave the ultimate sacrifice back in Afghanistan in 2005. The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged® on Memorial Day, Monday, May 26, 2025 at the Andover and Northwest YMCAs. Visit themurphchallenge.com to learn more about the Scholarship Foundation and LT Murphy’s sacrifice.
Register to complete the challenge at the YMCA – must register by midnight, Thursday, May 22.
The Challenge - Monday, May 26, 2025
A physical, mental, and emotional test. Complete individually or as a team.
1 Mile Run > 100 Pull Ups > 200 Push Ups > 300 Squats > 1 Mile Run
Andover YMCA and Northwest YMCA Turf Fields
- 7:50 am - Open Ceremony
- 8:00-11:00 am – Take the Challenge
- Participants will start in waves based on competitive level (defined below) and anticipated mile completion time provided during registration.
- Wave start time will be assigned and emailed to registered participants on Thursday, May 22.
Levels Defined:
Individual - Rx
Independently complete the full workout, with the weighted vest (20 lbs for males, 14 lbs for females) if possible. Vest will be personal responsibility – not provided by the YMCA.
Individual - Modified
Scale “The Murph” to your fitness level by scaling movements or reducing volume.
Examples:
- Independently complete the full workout with modifications for exercises (assisted pull-ups or rows, push-ups from your knees)
- Partition pull-ups, push-ups and squats into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.
- Reduce the volume in half with, or without, scaling the individual exercise. Ex. ½ mile run, 50 pull-ups/row, 100 push-ups, 150 squats, ½ mile run
Partners (Team of 2)
Split the work with your partner – one person works while the other rests.
Examples:
- Partners run the miles together, or ½ mile each in a relay style
- Partition pull-ups, push-ups and squats into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. Alternate sets between partners with each person completing 10 rounds.
- Complete as much of each exercise as possible, then switch with partner. Complete all reps of the exercise in prescribed order before moving on.
Both partners must be registered separately. Wear a weighted vest or scale movements as needed.
Family
Divide and conquer with your family for a workout of movement + fun + teamwork! Movements and volume are scaled based on each family member’s ability. For kids, encourage participation without pressure on volume. Parents can assist children and complete remaining reps as needed.
Examples:
- Partition pull-ups, push-ups and squats into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. Alternate sets between family members until all 20 rounds have been completed.
- Complete as much of each exercise as possible, then switch to the next family member. Complete all reps of the exercise in prescribed order before moving on.
- Reduce the volume in half with, or without, scaling the individual exercises. Ex. ½ mile family run or walk, 50 pull-ups/row, 100 push-ups, 150 squats, ½ mile family run or walk. Partition or alternate family members, as needed.
Register on The Murph Challenge website to be able to add your finishing time to the Worldwide Leaderboard, contribute to the foundation, and get your official M25 apparel. Note "Greater Wichita YMCA" for Gym Affiliation.