Geeky Daddy & Lil G-Man Complete The Murph (In Less Than 12 Parsecs!)

Every June, Krav Maga Detroit holds a charity fundraiser where we voluntarily put our bodies through a torturous work called the “Murph“.

My (very sweaty) Krav Maga Detroit Murph friends

The Murph is a physical challenge named after United States Navy Seal Lt. Michael P. Murphy who gave his life in combat against Taliban forces in Afghanistan on June 28th, 2005. He was posthumously given the Medal of Honor for his actions in Operation: Red Wing, later made famous in the Mark Wahlberg hit movie Lone Survivor.

operation red wing
Soldiers of Operation Red Wing. Lt. Murphy is on the far right.

The workout is referred to as the “Murph” in honor of Lt. Murphy as it was one of his favorites. The workout consists of:

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

Since Lt. Murphy would complete the challenge wearing a 20 lb weighted vest and Lil’G-Man is currently around 18 lbs, I wanted to challenge myself to attempt the challenge wearing G-Man in our Lille Baby Carrier as my resistance and utilizing a borrowed jogging stroller for the runs.

In the history of “Geeky” bad ideas, this lies somewhere between Fox cancelling Firefly mid-season and Greedo firing first.

We completed the first mile with surprisingly little walking, then things slowly progressed downhill from there…

I broke the exercises into 20 rounds of 5 pull-ups, 10 push-ups and 15 squats.

After 2 rounds, I took Lil’ G off and completed the rest with just body weight. It was a little demoralizing but Lil’ G was enjoying the exercises but was sliding around a little bit.

And while I am confident that he was safe from any kind of injury, this baby carrier is meant for simple walking and not this type of physical activity. When it comes to my little sidekick: if there is any doubt, there is no doubt.

Well…that and the fact that I am an overweight forty year-old who probably should have spent more time training for this challenge!

In the end, we all completed the challenge, with most of us setting new personal bests! This is a good testament to the physical training we received from Trevor Nelson and John Carra at Krav Maga Detroit

I completed the challenge in just under 41 minutes, which is nearly 7 minutes faster than my time from 2 years ago (full disclosure: I did have to cheat with assisted pull-ups for my last 3 rounds). I was unable to compete last year due to a back injury.

Fastest time went to Shannon with an incredible time of just over 30 minutes and special shout out to Trevor Nelson for completing the challenge in 44 minutes while wearing a 30 lb waited vest throughout the entire challenge!

Most impressive performance goes to Jim Davis who, one day shy of his 64th birthday, completed the challenge in just over 59 minutes! Amazing! (Updated June 28th, I initially incorrectly said Jim was a day shy of 63 but honesty got the better of him and he called me out on my mistake.)

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The White Board (My time should actually read 40:57, not 40:27)

By the end of the challenge, we all had a great time, got in one heck of a workout and raised some money for a great charity: Mathew Axelson Foundation. Please visit their site for more information about this wonderful organization.

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(Updated 6/29/17: Initially I mistakenly stated the Lone Survivor Foundation as the beneficiary of the charity. This year the money we raised is going to the Mathew Axelson Foundation. I apologize for the mistake.)

Special thanks goes to Trevor Nelson of Nelson Fight-Fit for organizing the event, John Carra for time keeping and providing positive encouragement (and maybe a little well-timed shaming) and Pawel Cichowlas of Krav Maga Detroit for use of the facility (and comedic relief).

Lil’ G-Man also got to blow off some steam on the heavy bag. Watch out if you mess with Lil’ G!

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Weighted vest available on





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