Lydon Solutions

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Murph Challenge

Murph 2025 is almost here – Take the Challenge!

Company News |

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Memorial Day is right around the corner. It's a day to honor those who have died in our country's service. It's also the annual Murph Challenge, which honors Navy SEAL Lt. Michael Murphy, who is recognized with the Medal of Honor. The Murph Challenge is a CrossFit hero workout that is not easy, but it's doable if you train.

This year will be my fourth year participating in the Murph Challenge. Although I'm not into CrossFit or cardio, I think it's an incredible workout with a lot to offer people wanting to get into shape.

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For me, the Murph covers all the bases:

  • Cardio – Short explosive running with the entire workout timed with minimal rest.
  • Full body calisthenics – Pull-ups, push-ups, and air squats.
  • Weights – The entire workout is done in a weighted vest.
  • Honors a war hero – Hats off to a U.S. hero.
  • Supports a foundation – Proceeds from the official Murph Challenge support scholarships for military families.
  • Workout from home – You can go to a CrossFit gym and take the challenge or do it from your home gym. You don't need much equipment: a chin-up bar, weighted vest, stopwatch, and a nearby running track.

If you want to take the challenge, you can sign up here: Official Murph Challenge link. A word of caution: don't be intimidated by the workout. Like anything else, you can work up to it. I turned 55 this year and beat my best time by 4 minutes. Take the challenge if you want to push yourself and your coworkers while doing good for others.

P.S. Happy Memorial Day, Remember and Honor

Are you ready for the Murph Challenge?

Company News |

Lydon Solutions is inviting you to take part in The Murph Challenge this Memorial Day and do something great for your health and, at the same time, help support our vets!

What is the Murph Challenge?

The Murph Challenge is considered a hero workout in the CrossFit community. It's an exceptionally tough workout where people from all over the world compete and post their times.

The event honors LT. Michael Murphy with proceeds benefitting the LT. Michael Murphy Scholarship Foundation.

Who was LT Michael Murphy?

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Michael Murphy was a Navy Seal killed in Afghanistan in 2005 and later awarded the Congressional Medal of Honor for his sacrifice. LT. Murphy risked his own life to save the lives of his teammates. If you are not familiar with his legacy, a Hollywood movie called Lone Survivor tells his heroic story, starring Mark Wahlberg and Taylor Kitsch as LT. Murphy.

What is the Murph Challenge?

The Murph is a timed workout that will test your physical limits. It involves:

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Another 1-mile run

This workout is especially hard because participants perform all the exercises in a 20 lb. weighted vest! After completing the workout, you can post your time to the Official Worldwide Leaderboard.

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Tips to prepare for Murph

While this is no shortcut to completing a Murph, a few tips might help your training.

  • Give yourself enough time to prepare. Even if you are in good shape, the workout is strenuous.
  • Thoroughly stretch before and after each training session.
  • Stay adequately hydrated and consider a pre-workout to keep your energy levels up.
  • If you are new to the calisthenics portion of the workout, practice without the weight vest to familiarize your body with the movements and the pacing.
  • Once you are comfortable with the exercises, introduce the weighted vest slowly, like on casual walks, to get your body used to the extra weight and the overall feel.
  • Splitting the workout into manageable sets might help you complete the challenge. Typical partitioning would be twenty sets of five pull-ups, ten push-ups, and twenty air squats.
  • Hole hand grips are an excellent investment to prevent hand injuries from the bar when doing pull-ups.
  • Learn how to do kipping CrossFit pull-ups, which can be easier than traditional pull-ups.

Ready to take the challenge?

While this workout is incredibly challenging, the opportunity to test our grit and support our vets was something we at Lydon Solutions felt compelled to do. We hope you, your friends, and your co-workers will accept the challenge with us and support this great cause!

Visit themurphchallenge.com to register and find out more about LT. Murphy and the Foundation.