6th ANNUAL ‘MURPH’ CHALLENGE AT COASTAL FITNESS
Honoring Service. Building Community. Moving Together.
Every year, members of our Coastal Fitness community come together for something bigger than fitness.
The Murph Challenge is a tribute first, a workout second.
This Memorial Day weekend, we invite you to join us for the 6th Annual Murph Challenge at Coastal Fitness, honoring Lieutenant Michael Murphy and all the men and women who gave their lives while serving our country.
Who Was Lieutenant Michael Murphy?
Lieutenant Michael Murphy was a U.S. Navy SEAL officer who was posthumously awarded the Medal of Honor for extraordinary bravery during combat operations in Afghanistan.
“Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot more than 14 times but picked the phone back up and finished the call. While being shot, he signed off saying- “Thank You”, then continued fighting from his exposed position until he died from his wounds.” (Source, Wikipedia)
His courage, selflessness, and leadership continue to inspire service members and civilians alike.
Why We Do the Murph Workout
The Murph workout was created by Lt. Murphy himself and has become a powerful Memorial Day tradition around the world.
At Coastal Fitness, we perform this workout to honor:
- Fallen service members
- Their families
- The sacrifices made in service to our freedom
This event is about remembrance, gratitude, and community – not just physical performance.
Event Details: Murph Challenge at Coastal Fitness
📅 Date: Saturday, May 23
⏰ Time: Arrive anytime between 6:45 AM – 9:00 AM
📍 Location: Coastal Fitness
💪 Format: Open gym – complete the workout at your own pace
⚠️ Please note: Anyone arriving after 9:00 AM will not be able to complete the workout.
We’ll provide a fully structured workout sheet when you arrive, with the workout intentionally broken into manageable sections so you always know what comes next.
What Is the Murph Workout?
The traditional Murph consists of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
Partitioned Version (Recommended)
Most participants choose the partitioned format:
- 1-mile run
- 20 rounds of:
- 5 push-ups
- 5 pull-ups
- 5 push-ups
- 15 squats
- Finish with a 1-mile run
🚴♂️ Can’t run/jog? No problem – biking options will be available in the studio.
Yes — We Will Have Modifications (Really)
This event is for everyone.
We will have modified movements and equipment ready for anyone who needs them, including:
- TRX rows or equalizer bars instead of pull-ups
- Knee or wall push-ups
- Run substitutions (bike options available)
Pushups can be done on knees (or wall push-ups), as needed:
‼️ Please don’t skip this workout because you think it’s beyond your ability.
Modifications will be available, encouraged, and respected. Show up, do what you can, and be proud of your effort.
What You Can Expect
✔ A supportive, welcoming environment
✔ A challenging but adaptable workout
✔ Sweaty smiles and burning muscles
✔ A deep sense of pride and purpose
This will be a powerful morning – physically and emotionally.
How to Prepare for the Murph Challenge
To make the most of your experience:
- Hydrate well the day before
- Eat a balanced meal about an hour before the workout
- Bring water and snacks
- Pace yourself – this is a marathon, not a sprint
- Remember why you’re doing this workout
Post-Workout Recovery Tip
On Sunday, take a relaxing walk, stretch, eat well (protein, healthy fats, complex carbs), and reflect on what your body is capable of. Gratitude goes a long way.
A Final Word
The men and women we honor through this workout were mothers, fathers, sons, daughters, brothers, sisters, husbands, and wives. Their sacrifice represents the very best of humanity.
We are humbled to honor them through movement, community, and remembrance.
We can’t wait to see you there, FitFam 💙
Here’s a few photos from some of our past Murphs!
BRING A FRIEND & SAVE YOUR SPOT
This is the perfect opportunity to bring a friend or family! I’ll link our waiver below so they can have that taken care of before they arrive. We’ve had members’ young children join us for this and they crush it!
To all members and trial members: Simply use your app to register, just like you would a regular workout.
To all guests: To save time (before you arrive) please click on the link below to complete your fitness waiver. This should take you 3-5 Mins to complete. We’ll see you on May 24th!
https://form.jotform.com/coastal_fitness/parq-waiver
I’m rooting for you!
Coach Jenn Bates
Wife, Mother, Grandmother
Co-Owner, Coastal Fitness
12220 Towne Lake Dr.
Fort Myers, FL 33913
Text us: 239-237-5508
Call me: 239-207-0003 (leave a message because I get so much spam and rarely answer the phone, ughh)
Jenn Bates is the co-owner of Coastal Fitness in Fort Myers, Florida, where she, her hubbie Neil, and a wonderful team of coaches, provide group personal training for all ages and fitness levels. She is not a doctor, and this post is not medical advice.
Coastal Fitness is a 30-minute small group personal training studio in Fort Myers, FL (Gateway area). Every workout is fully-guided, every exercise is modifiable, and we always notice when you’re gone. Your first class is on us. Come see what all the fuss is about at cfbbc.com.
Coastal Fitness 12220 Towne Lake Dr. #55, Fort Myers, FL 33913 (Gateway) (517) 605-0397 Serving Fort Myers, Lehigh Acres, Gateway, Estero, North Fort Myers, Buckingham, Miromar Lakes, and surrounding communities.
