One mile run, 200 pushups, 100 pullups, 300 air squats, and end with another mile run — all in a weighted vest.
This is The Murph Challenge.
The Murph Challenge is what dozens of Babylon CrossFit participants accomplished on Saturday morning in honor of fallen U.S. Navy SEAL LT Michael Murphy — who was killed in battle.
Michael Murphy, a Patchogue-Medford High School graduate, was awarded the Medal of Honor for his heroic actions during the War in Afghanistan.
The hero is also honored every year by the CrossFit community — around the U.S. — with his workout.
Babylon CrossFit was supposed to have the event back in May during Memorial Day, but COVID-19 pushed the event later.
Daniel Murphy, the father of the war hero, said his son originally called the workout “Body Armor” and he performed the workout at least once or twice a week.
The average time to complete the workout is around 50 minutes, Daniel said.
Michael usually completed it within 34 minutes — his best time is around 28 minutes.
“That is not to make you feel bad,” Daniel joked with the participants. “He was a real athlete.”
Daniel wished the participants luck with the challenge and thanked Babylon CrossFit for holding the event.
“What I like about the Murph challenge is that it not so much directs people’s attention to Michael, but that it directs people’s attention to people like Michael, who have sacrificed their lives in defense of the nation, and basically put their life on the line,” Daniel said.
“The people who are doing it are reminding people of our first responders out there, whether they are military, police, firemen, who are out there every day protecting us, and if they think about that I think that is what Michael’s best legacy is.”
Scroll down for photos of the Murph Challenge.
More about Murph’s heroics
On June 28, 2005, he and his four-man Navy SEAL team were surrounded by a much larger anti-coalition militia group.
Murphy stepped out into the line of fire to make a satellite call for help — risking his own life to save the lives of his teammates.
Murphy was the first member of the United States Navy to receive that the Medal of Honor since the Vietnam War.
He also received the Purple Heart for his sacrifice.
Murphy’s legacy lives on in several memorials across Long Island and the country. He was also portrayed in the 2013 film “Lone Survivor” by actor Taylor Kitsch.
Top: Babylon Crossfit Murph Challenge participants