Rockford CrossFit athletes honor fallen Navy SEAL with ‘Murph Challenge' on Memorial Day

ROCKFORD, Ill. (WTVO) — While many Rockford-area residents spent Memorial Day at parades and barbecues, CrossFit athletes at CrossFit Supercell in Rockford dedicated their holiday to honoring fallen service members through the grueling 'Murph Challenge.'
The workout, named after Navy SEAL Lt. Michael P. Murphy, who died in Afghanistan in 2005, is a tribute to his sacrifice and that of others who have died serving the country.
'It's hard. It's long. But you think of everything he went through while you're doing the workout,' said Dina Day, affiliate owner at CrossFit Supercell, at 4831 Colt Road.
The Murph Challenge begins with a one-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and concludes with another one-mile run. Men who complete the 'full RX' version wear a 20-pound vest. Women's vests weigh 14 pounds.
'If you do the full RX, it's nasty,' CrossFit Supercell owner Jeremy Tangerose. 'But we have people that do it at all different levels. You can make it as easy or as hard on yourself as you want, as long as you remember why we're here.'
Murph Challenge participant Susan Carner agrees.
'It's definitely to honor those and push yourself and to make it happen,' Carner said.
Known as a 'chipper' because athletes can take their time, the challenge usually takes about an hour.
'You just chip away at it,' participant Jeremy Powers said. 'However long it takes, that's where you end up.'
A New York native, Michael P. Murphy died on June 28, 2005. After his death, he was given the Silver Star, Purple Heart and the Medal of Honor. Murphy was 29.
Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

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