I had never heard of this until I found @kylesheppard10 here on two percent and started doing his daily challenge for May. 25 pull ups, 50 push-ups, 100 squats, found out that was a modified Murph, and I thought what a great idea for a Misogi!
At 62 and having lost 60lbs the last two years, the challenge was a beast, so I decided to do a modified Murph to honor my friend Patrick Lovitt, ex-Seal, who died two years ago at 47 from Pancreatic/Liver cancer, leaving a wife and two young boys.
I hadn’t run since 1988 until 5 weeks ago, so I set a Misogi for this year to run a 5k in under 30 min on Thanksgiving.
Michael you are the shizny. Thanks for posting this. Did not do a Murph But It got me moving just about the time I was going to give up on my Memorial Day Remembrance Ruck. My excuse was waiting for the rain & storms to stop but when I saw this post I just went out and did 10k with 25 lb ruck in the dark in the stormy weather. Least I could do to honor my friends and fellow soldiers who did not make it home.
Just finished. I broke rule number 2… still beat my previous PR (other than last year) by more than a minute though. Not bad for turning 40 in two months.
My Annual Memorial Day Murph Workout ✅
I did all prescribed movements, did not wear the 20# vest.
44:20 was my time which is a 3:07 PR from what was my fastest time last year, 47:27.
The breakdown:
1 mile Run - 9:45
20 x 5 Pull-ups, 10 Push-ups, 15 Air Squats - 25:10
1 mile Run (more hills than first mile) - 9:25
Honor and Remember 🇺🇸
👏🏻👊🏻
Nice job!!!
Along the lines of doing something good, I'd add donate blood!
Great suggestion. It can also be good for long-term health.
Annual Murph! My son did Murph himself this year! I split with a new person at our gym on Saturday and did it again with another crossfit friend!
I had never heard of this until I found @kylesheppard10 here on two percent and started doing his daily challenge for May. 25 pull ups, 50 push-ups, 100 squats, found out that was a modified Murph, and I thought what a great idea for a Misogi!
At 62 and having lost 60lbs the last two years, the challenge was a beast, so I decided to do a modified Murph to honor my friend Patrick Lovitt, ex-Seal, who died two years ago at 47 from Pancreatic/Liver cancer, leaving a wife and two young boys.
I hadn’t run since 1988 until 5 weeks ago, so I set a Misogi for this year to run a 5k in under 30 min on Thanksgiving.
For today’s “Murph”
Target under 30 min
1/4 mile run
15 pull-ups (band assisted dead hangs)
30 Push-Ups
60 ATG squats
1/4 mile run.
Finish time was 27:54
I almost puked, but I didn’t die.😎
My mini misogi. Each. And. Every. Year. Today’s time 51:50 🙂. No vest. Age 60. Gramma of 12.
Michael you are the shizny. Thanks for posting this. Did not do a Murph But It got me moving just about the time I was going to give up on my Memorial Day Remembrance Ruck. My excuse was waiting for the rain & storms to stop but when I saw this post I just went out and did 10k with 25 lb ruck in the dark in the stormy weather. Least I could do to honor my friends and fellow soldiers who did not make it home.
You're not supposed to say, "happy memorial day" for obvious reasons.
As long as I'm here, here a short video about the GSP for you to enjoy!
https://www.instagram.com/reel/DX3BV7-tGUe/?igsh=eDJ0YXR5cThiNGJs
I hadn't thought of that. Thanks for pointing it out. I've updated the intro.
Just finished. I broke rule number 2… still beat my previous PR (other than last year) by more than a minute though. Not bad for turning 40 in two months.
Love this post of yours every year 👊🏻
Love this event. 🇺🇸🇺🇸🇺🇸
My Murph:
150-100-50 / Cindy style / no rest
2 mile Assault Bike
15 air squats / 10 full push-ups / 5 ring rows X 10 rounds
2 mile Assault Bike
Next year goal: be able to run again, and include some pull-ups.
👍🇺🇸👍🇺🇸
While I miss and honor Danny (good friend and Teammate) and the rest of the guys … they were great men, the facts of the battle were embellished. https://www.politico.com/news/magazine/2026/03/20/operation-red-wings-lone-survivor-luttrell-00833548