How to Prep for the Murph Memorial Day Workout

Over the last few years, “Hero WODs” (workout of the day) have become a popular way to honor fallen military, fire, or police heroes.  One of the most popular Hero WODs many people do over the Memorial Day holiday is the “Murph.”

Named after Lieutenant Michael Murphy who died in a mission in Afghanistan in 2005, the Murph is a workout that consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a second one-mile run, all done with Body Armor (a weighted vest). To honor fallen soldiers, thousands of people complete this workout every year.

Since this workout has a high volume of aerobic capacity and basic strength needs, it’s important to take time to prepare for it to avoid injury. The bodyweight movements of the workout can be broken into smaller chunks to make it more approachable for those doing it for the first time. Sets of 5 pull-ups, 10 push-ups, and 20 air squats for 20 rounds are a good starting point that allow you to pace the workout well. More experienced people can complete each exercise before moving on to the next, or complete higher reps of each exercise for fewer rounds, before running the final mile.

Those looking to prepare for the Murph should take a few weeks to build up some additional practice at all three of the exercises. Here’s an outline for an 8-week training schedule leading up to the workout:

Week 1:  

Start to build endurance by adding a half mile walk or jog before and after your normal strength workouts. As a strength finisher two to three days this week, add 1 set of 5 pull-ups, 10 push-ups, and 15 air squats.

Week 2: 

Replace two of your normal strength workouts for a Murph-themed workout. 

• ¼ mile jog/walk 
• 5 pull-ups, 10 push-ups, and 15 air squats x 5 rounds, resting for 1 minute between rounds 
• ¼ mile jog/walk

Week 3: 

Replace two of your normal strength workouts for a Murph-themed workout:  

• ¼ mile jog/walk 
• 5 pull-ups, 10 push-ups, and 15 air squats x 7 rounds, resting for 1 minute between rounds 
• ¼ mile jog/walk

Week 4: 

Replace two of your normal strength workouts for a Murph-themed workout. This is your halfway point to completing the full Murph workout. 

• ¼ mile jog/walk 
• 5 pull-ups, 10 push-ups, and 15 air squats x 10 rounds, resting for 1 minute between rounds 
• ¼ mile jog/walk

Week 5: 

Complete two Murph-themed workouts: 

• ¼ mile jog/walk 
• 5 pull-ups, 10 push-ups, and 15 air squats x 12 rounds, resting for 1 minute between rounds 
• ¼ mile jog/walk 

Week 6: 

Complete two or three Murph-themed workouts: 

• ¼ mile jog/walk 
• 5 pull-ups, 10 push-ups, and 15 air squats x 14 rounds, resting for 1 minute between rounds 
• ¼ mile jog/walk

Week 7: 

Complete two or three Murph-themed workouts: 

• ¼ mile jog/walk 
• 5 pull-ups, 10 push-ups, and 15 air squats x 14 rounds, resting for 1 minute between rounds 
• ¼ mile jog/walk 

Include some recovery work like a slow, steady walk and some mobility exercises to your workouts this week.

Week 8: 

Complete two Murph-themed workouts: 

• ¼ mile jog/walk 
• 5 pull-ups, 10 push-ups, and 15 air squats x 16 rounds, resting for 1 minute between rounds 
• ¼ mile jog/walk 

Include some recovery work like a slow, steady walk and some mobility exercises to your workouts this week.

Day of Murph: 

Wake up from a good night’s rest, drink plenty of water, and eat a good breakfast a few hours before you start your workout. Be sure to get in a good warm-up and have fun while you complete the Murph challenge!

Completing this grueling workout is not easy. If you’re new to fitness or just want to participate without having to complete the full workout, cut it in half. Run or walk a half mile, do half the prescribed reps of the bodyweight exercises, and finish with another half mile run at your own pace. The purpose of the workout is to honor fallen soldiers by moving your body at a pace and intensity that challenges you but does not cause injury.

The functional turf training areas at VASA are the perfect places to complete this workout. There is plenty of open space, pull-up bars, and TRX Suspension Trainers for those who opt for rows instead of pull-ups. Plus, you will have easy access to the treadmills in the cardio deck for the running portions.

Good luck and have fun!