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Memorial Day Murph Challenge

May 30, 2022 @ 9:00 am - 12:00 pm

The City of Kennesaw Parks and Recreation Department and Crossfit Koinonia is proud to host the 2022 Murph Challenge at Swift-Cantrell Park.  This annual workout is done all over the globe to honor those who gave all in service to our country.  The “Murph” workout is as tough as the man it’s named for, Navy SEAL Lieutenant Michael P. Murphy.  Murphy was posthumously awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan that cost him his life on June 28th, 2005.  This was a favorite workout of his, he called it “Body Armor.”

Now we call it, The Murph. 

For Time:

  • 1 mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile Run

All with a Weight Vest (20/14 lb)

If this is new, scale the workout.

Half Murph

  • 1/2 mile Run
  • 50 Pull-Ups (Substitute Sit Ups)
  • 100 Push-Ups
  • 150 Air Squats
  • 1/2 mile Run

(no Weight Vest)

Trainers from Crossfit Koinonia in Kennesaw will be on hand to guide you through the workouts, scale to your fitness level, and help track your progress.

Everyone is welcome, but if you would like to be an official participant in The Murph Challenge to donate and compare your time with other participants all over the world sign up at


May 30, 2022
9:00 am - 12:00 pm
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Swift-Cantrell Park
3140 Old 41 Highway
Kennesaw, GA 30144 United States
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