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Division of Academic and Student Affairs 
Wellness and Recreation
"10 Year Anniversary M2023 The Murph Challenge"

Murph Workout Challenge

Wellness and Recreation and Military and Veteran Services invite you to join us for an honorable workout as we approach Memorial Day. Hosted annually all over the world, the “Murph” workout is named for Navy SEAL Lieutenant Michael P. Murphy, and honors Lieutenant Murphy and all those who have given their lives in service to our country. The Murph Challenge is a powerful reminder of the sacrifices made by our military and a testament to the strength and resilience of the human spirit.

We encourage you to participate at your level of comfort. While we will have stations set up to complete the official workout, there will be alternative, non-competitive options available.

  • Registration is now closed for the 2023 Murph Workout Challenge. Please check back next year!

*DISCLAIMER: NC State is NOT an official host of the 2023 Murph Challenge, and will not be directly collecting any proceeds for the LT. Michael P. Murphy Memorial Scholarship Foundation or registration fees for the official challenge. Those who wish to participate in the official challenge may register in advance or on-site via the Murph Challenge website.

Participants must have an active Wellness and Recreation membership. Guest passes or Family Recreation memberships will not be eligible to participate.

Currently-enrolled NC State students registered for on-campus summer classes and paying full student fees are automatically Wellness and Recreation members with access to facilities, programs and services using their Wolfpack One Card. Currently-enrolled students that are not paying full fees have the option to purchase a membership.

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

In the official workout, participants wear a 20-lb weighted vest or body armor. Wellness and Recreation will not be providing vests.

League 1 | Competitive (Prescribed)

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

League 2 | Competitive (Partitioned)

  • 1-mile run
  • 20 rounds of:
    • 5 pull-ups
    • 10 push-ups
    • 15 squats
  • 1-mile run

League 3 | Teams of Two 

  • 1-mile run together
  • Movements split up between partners
    • 100 pull-ups
    • 200 push-ups
    • 300 squats
  • 1-mile run together

League 4 | Recreational (Prescribed or Partitioned, Participant’s Choice)

Yes! There are several modifications available for participants to complete the workout based on their fitness level and comfort, including walking and/or reducing the distance to 800 meters.

Yes! There will be modifications available to allow participants to do a variation of the pull-up movements. For example, bands will be available for assisted pull-ups or rings/TRX® bands to perform rows instead.

The first three participants to complete the challenge in leagues one or two (competitive leagues) will be awarded an Intramural Champion t-shirt! Participants completing the challenge in leagues three or four (team and recreational leagues) will not receive a prize.

Participants who wish to participate in the official challenge and receive a Murph Challenge 2023 t-shirt must register on The Murph Challenge website. After completing The Murph Challenge, each registrant will be asked to return to website to submit their ‘MURPH’ time and compare their achievement with other participants worldwide. All times submitted will be displayed on the Official Worldwide Leaderboard found at TheMurphChallenge.com. From that board, the top five men and top five women will be recognized for their efforts.

Contact

For questions regarding the workout, please contact wellrec-fitness@ncsu.edu.

For questions regarding registration, please contact wellrec-intramural-sports@ncsu.edu.