Workout Mode
100 pull-ups, 200 push-ups, 300 squats
100 pull-ups, 200 push-ups, 300 squats
The Murph Challenge is a workout performed on Memorial Day to honor Lt. Michael P. Murphy, a Navy SEAL who was killed in Afghanistan in 2005. It was his favorite workout, originally called "Body Armor."
Optional: Wear a 20 lb vest (14 lb for women) for the "Rx" version.
You can break up the reps however you like. Popular options:
New to the Murph or scaling down? Choose Half Murph mode:
Starting out or need a lighter session? Choose Quarter Murph mode:
Install this app on your phone for quick access - no app store needed!
On iPhone/iPad:
Tap the Share button → Add to Home Screen
On Android:
Tap the Menu (⋮) → Install app or Add to Home screen
This app does not judge your form, track GPS distance, or monitor heart rate. It's a simple tracker to help you count and stay focused.
This will erase all your progress and start fresh. Are you sure?
You haven't completed all the exercises yet. Are you sure you want to finish the workout now?
Add to Home Screen
Install Murph Tracker on your home screen for quick access - no app store needed!
Tap the Share button in Safari
Scroll down and tap "Add to Home Screen"
Tap "Add" in the top right corner
Tap the menu button (3 dots)
Tap "Install app" or "Add to Home screen"
Tap "Install" to confirm
Loading...
This will permanently delete all your saved workout results. This action cannot be undone.
This workout will be permanently removed from your history. This cannot be undone.
.