The Murph workout consists of the following:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
For an added challenge, it is recommended to wear a 20 lb. weight vest or body armor.
Bio
Lt. Michael P. Murphy, known as "Murph" to friends and family, was born on May 7, 1976, in Smithtown, N.Y., and raised in Patchogue, N.Y. He was an active athlete, lifeguarding each summer through college. He graduated from Patchogue-Medford High School in 1994 and Penn State University in 1998 with honors in political science and psychology.
Murphy was accepted to several law schools but chose to become a U.S. Navy SEAL. He attended SEAL mentoring sessions and entered the Navy's Officer Candidate School in 2000. Commissioned as an ensign, he began Basic Underwater Demolition/SEAL (BUD/S) training in 2001, graduating with Class 236.
He attended various training schools and earned his SEAL Trident, joining SEAL Delivery Vehicle Team 1 (SDVT-1) in Pearl Harbor in 2002. He deployed to Jordan, Qatar, and Djibouti, supporting Operations Iraqi Freedom and Enduring Freedom. In 2005, he was assigned to ALFA Platoon in Afghanistan.
On June 28, 2005, Murphy led a four-man SEAL team in Operation Red Wing near Asadabad, Afghanistan. After being spotted and engaged by a larger enemy force, Murphy moved into the open to call for help despite being gravely wounded. His actions enabled the rescue of his teammate Marcus Luttrell, although Murphy and two others were killed. An MH-47 Chinook sent for extraction was shot down, killing all 16 aboard.
Murphy's bravery and call for assistance led to Luttrell's rescue. He was buried at Calverton National Cemetery near his childhood home. His awards include the Medal of Honor, Purple Heart, and Combat Action Ribbon.
CITATION:
FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.
SIGNED GEORGE W. BUSH
