We are doing Murph this Memorial Day. This iconic workout is a powerful test of physical and mental strength and an opportunity to honor and remember those who have made the ultimate sacrifice for our country. Whether you’ve done Murph before or it is new to you, this is a workout you won’t want to miss.
The Murph workout is named after Lieutenant Michael P. Murphy, a Navy SEAL killed in Afghanistan. It serves as a tribute to his courage, sacrifice, and the values he stood for.
The workout:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*All with a 20 lb vest
Completing the full workout as prescribed is a formidable challenge, and we encourage those who feel prepared to take it on. However, we understand that everyone’s fitness level and experience may vary. That’s why we also provide scaling options to ensure that all participants can participate and experience the spirit of Murph.
Murph Variations and modifications: (all with or without a 20 lb vest)
- As prescribed: Don’t go to the next movement until you complete the first.
- Partitioned: 20 rounds
- 1 mile run (or bike equivalent)
- 20 rounds
- 5 pull-ups
- 10 pushups
- 15 air squats
- 1 mile run (or bike equivalent)
- Partitioned: 5 rounds
- 1 mile run (or bike equivalent)
- 5 rounds
- 20 pull-ups
- 40 pushups
- 60 air squats
- 1 mile run (or bike equivalent)
- Partner Style
- 1 mile run (together) (or bike equivalent)
- 20 rounds (you go, I go)
- 5 pull-ups
- 10 pushups
- 15 air squats
- 1 mile run (together) (or bike equivalent)
- Half Murph (or Quarter Murph)
- 800m (400m) run (or bike equivalent)
- 10 rounds (5 rounds)
- 5 pull-ups
- 10 pushups
- 15 air squats
- 800m (400m) run (or bike equivalent)
Additional Scaling Options:
- Run: Bike instead of run
- Pull-ups: Reduced reps, Ring Rows, banded pull-ups, jumping pull-ups, bent-over DB rows
- Push-ups: reduced reps, kneeling pushups, ground DB presses
- Air Squats: reduced reps, hip hinges, lunges, step-ups
The goal of the Murph workout is to push our physical limits and come together as a community, support one another, and honor the brave men and women who have served our country on Memorial Day. It’s a chance to tap into the collective strength and spirit that we find within the walls of our gym.
Whether you choose to participate in the RX version, a scaled option, or cheer on your fellow members, your presence and support are incredibly valuable.
If you have any questions or concerns regarding the Murph workout or scaling options, please don’t hesitate to contact our knowledgeable coaches. We’re here to guide you, ensure your safety, and help you get the most out of this memorable workout.
Let’s come together as a community to honor the fallen, challenge ourselves, and embody the true spirit of Stronger Faster. We can’t wait to see you all at Stronger Faster Houston for the Murph Challenge!
See you Monday!
Colin & Lisa
Stronger Faster Houston
