Memorial Weekend Murph Workout

Honor the Fallen with Sweat and Comradery
For This Year's
Memorial Day "Murph" Workout

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

THIS WORKOUT IS NOT A COMPETITION

Ask yourself

"Am I honoring those who are not able to be here today?"

Murph is an opportunity to push yourself physically (within reason) amongst your community neighbors in remembrance of those who have paid the ultimate sacrifice for freedom. The intention is not always to establish a new personal record or beat your buddy's time.

REFLECT
Memorial Day Murph is named after Navy SEAL Lt. Michael P. Murphy

For his honorable actions in an effort to save his team behind enemy lines during the Afghanistan War in 2005. While many are familiar with Lt. Murphy's story, Memorial Day Murph is a workout to honor all those who have taken similar actions, for those who have sacrificed their lives in active military service to their country and for their brothers- and sisters-in-arms. 

Train the Right Way with the Right People
Tips to Get You Murph Ready

Strongly Recommended Repetitions
20 Rounds/5 Pull-ups + 10 Push-ups + 15 air squats + Rest Between Rounds

View the full HPFit Murph Workout WOD  
 

First Time Murph Challengers

Team Up! Coordinate with a partner or a team of three to split the above repetitions together.

Repeat Murph Challengers

Incorporate above movements to progressively increase the volume of repetitions over the weeks leading up to Memorial Day Murph.
 

Available Alternatives

Workout accommodations will be available on-site for all levels, including beginners, partners, teams of three and pull-up substitute options. 

• If unsure about 100 pull-ups, substitute options are available on event day.
• Multiple workout scaling and adjustment options are available on-site, on event day.  
• Optional 20-pound weight vest and 14-pound weight vest for men and women respectively.

KNOW YOUR LIMITS LEADING TO AND ON THE DAY OF THE EVENT

Hydrate to include essential minerals and electrolytes.
Avoid excessive alcohol-consumption the day or two prior to the workout.
SLEEP and adequate rest are essential in retaining muscular and cardiovascular health.
 

DISCLAIMERS

• If you do not normally perform high volume (50 or more of each movement) repetition workouts with pull ups, push-ups and/or air squats, Memorial Day Murph should not be the first day you do so.
• Make calculated decisions regarding which modification of "Murph" is most appropriate for you and if unsure, please consult a staff member.
• In the days following "Murph" we recommend light active recovery or very low-volume, opposing muscle group exercises such as deadlifts.
• Avoid exercises mimicking similar motions or use of the same muscle groups as the workout above.
• Self-monitor for delayed onset muscle soreness (typically peaking roughly two days following intense exercise). Delayed onset muscle soreness can be mistaken for *rhabdomyolysis.

If you experience extreme joint-stiffness, extreme muscle swelling and/or dark urine discoloration after intense exercise, please consult your physician or emergency medical service provider. 

*Rhabdomyolysis is a serious condition essentially resulting in broken down muscle tissue being released into the bloodstream. Common causes leading to Rhabdomyolysis include:

• Dehydration
• Alcohol Consumption
• Overexertion, Heat Exhaustion
• High-volume Repetitive Motions of Same Muscle Groups

Participation Guidelines
Must be 18 years of age or older (17 if Active Duty)
Proof of Age Upon Registration Required