May 21, 2025 | Last Update: May 21, 2025

MURPH: WHY WE GRIND ON MEMORIAL DAY

Memorial Day isn’t just about a long weekend or backyard burgers. For those of us who lace up with purpose, it’s a day to move with meaning. To earn our comfort. To honor sacrifice.

And few workouts capture that spirit like The Murph.

WHAT IS “THE MURPH”?

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

If you're going all in, you wear a 20 lb weighted vest (14 lb for women).

It’s simple on paper, brutal in practice. But that’s the point.

WHO WAS MURPH?

The workout is named after Lt. Michael P. Murphy, a Navy SEAL who lost his life during Operation Red Wings in Afghanistan, 2005. Under heavy enemy fire, he exposed himself to call for help and save his team. That call cost him everything.

Murph did this workout regularly—he called it “Body Armor.” After his death, it became a tribute. We now call it The Murph to honor the man, the mission, and the mindset.

WHY WE DO IT

Because effort is a form of remembrance.
Because the freedom to train, to run, to breathe—comes at a cost we didn’t all have to pay.

This workout is a way to say thank you. A way to show respect not just with words, but with action. With sweat.

HOW TO TACKLE THE MURPH (SMARTLY)

This is not your average Monday workout. Whether you're brand new to bodyweight work or a seasoned OCR beast, know your level and scale accordingly. The goal isn’t to crush yourself—it’s to complete it with intention.

MURPH VERSIONS FOR EVERY LEVEL

Beginner Friendly (No Vest):

1 mile run
50 assisted pull-ups (or ring rows)
100 push-ups (on knees if needed)
150 air squats
1 mile run

Keep the pace steady. Form over speed.

Intermediate (No Vest, Partitioned):

Break up the reps to stay fresh and complete 20 rounds of "Cindy" style:

5 pull-ups
10 push-ups
15 squats

Much more manageable, especially if this is your first full go.

Advanced (Rx Murph):

20 lb vest
Full rep count
Either all reps straight through or partitioned (Cindy style)

Partitioning is not a cheat—it’s strategic.

Elite / OCR Athletes:

Rx weight vest
Strict or tempo push-ups
Trail run for both miles
Use outdoor rigs for pull-ups (mimics race conditions)

Murph is always humbling, no matter how fit you are. Respect the volume.

TIPS TO KEEP YOU MOVING

💥 Start slow. The first mile feels easy. Don’t let it fool you. Save gas for the bodyweight storm coming.

💥 Break up the middle wisely. Most people hit a wall midway through the push-ups. Small, consistent sets win.

💥 Protect your hands. Chalk, gloves, or grip tape—whatever works. Torn hands aren’t a badge of honor.

💥 Vest only if you’ve trained for it. It adds a serious load. Don’t let pride write checks your body can’t cash.

💥 Fuel and hydrate ahead of time. You’re going long. Show up ready.

WHAT MURPH MEANS

You don’t have to be military to feel the weight of this workout. You just need heart.
Murph isn’t about setting PRs or leaderboard glory. It’s about showing up for something bigger than yourself.
When it gets hard (and it will), think about the names we carry into this workout. Think about the ones who never got to come home.

That’s the kind of mindset Murph inspires. Not just toughness, but gratitude in motion.

ONE FINAL THOUGHT

You don’t have to do it fast. You just have to do it right—with respect. Whether you scale it down, break it up, or go full Rx, the Murph is about effort with purpose.

So on Memorial Day, we move.
We grind.
We remember.

One mile at a time. One rep at a time.

Let’s get after it.