Every Memorial Day, I lace up my sneakers and get ready for something that’s more than just a workout. It’s called the Murph. And let me tell you—it’s not your average trip to the gym. It’s sweaty. It’s long. It’s hard. But it’s also emotional. And every year, thousands of people across the U.S. come together to do it.
So what’s the big deal about the Murph workout? It’s not just a test of your strength and endurance. It’s also a tribute. A real, raw way to honor a fallen hero—Lieutenant Michael P. Murphy, a Navy SEAL who gave his life in Afghanistan. The workout is named after him. And doing it on Memorial Day is how many of us say thank you.
Let me walk you through what it is, how it started, and why so many Americans, including me, keep coming back to it year after year.
Who Was Michael Murphy?
Before we dive into the sweat part, we gotta talk about the man behind the Murph.
Michael Murphy was a Navy SEAL from Patchogue, New York. He was tough, smart, and full of heart. In 2005, during a mission in Afghanistan, he and his team got ambushed. They were outnumbered big time. Michael exposed himself to enemy fire just so he could call for backup. He didn’t survive—but his courage saved lives. He was posthumously awarded the Medal of Honor.
You ever do something and think, “Man, this is hard?” Then you remember someone like Murph, and it puts things in perspective. That’s what this workout is about.
What Is the Murph Workout?
Okay, brace yourself. Here’s what the full Murph workout looks like:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
And if you’re doing it “Rx” or as prescribed? You wear a 20-pound vest (or 14-pound for women). Yeah, it’s brutal.
I remember the first time I tried it. I was halfway through the push-ups, lying flat on the driveway outside my garage, sweating like crazy, and thinking, “What did I get myself into?”
But that’s the point. It’s meant to be hard.
Why Do People Do It on Memorial Day?
For a lot of Americans, Memorial Day is about barbecues, parades, or hitting the lake. And hey, there’s nothing wrong with that. But the Murph is a way to start the day by remembering why we even have the day off.
It’s not about six-pack abs or setting a personal record. It’s about sacrifice. It’s about honoring those who died serving our country. And for many folks—especially veterans and first responders—this workout means more than words ever could.
I’ve done it in parking lots, in my buddy’s backyard, even at a park in Austin where people I didn’t even know were doing it side by side with me. Everyone’s breathing heavy, cheering each other on, sometimes tearing up a bit. It’s a vibe, for real.
How Do You Do the Murph Workout?
If you’re new to it, don’t worry. Most of us don’t start with the full-blown weighted vest version. You can scale it. Break it into chunks. Do it in teams. It’s all about effort, not perfection.
Here’s a beginner-friendly version that I tried my first time:
- 1 mile run (or walk/jog)
- Then do 20 rounds of:
- 5 pull-ups (or rows or banded pull-ups)
- 10 push-ups (on knees is totally fine)
- 15 air squats
- Finish with another 1 mile run or walk
Pro tip: Use a stopwatch or fitness app like Strava or Garmin to keep track. And don’t skip the warm-up. Seriously.
Also, drink water. Like, a lot of it. Especially if you’re in places like Phoenix, Vegas, or even Atlanta where it gets hot by 10 AM.
What If I Can’t Do Pull-Ups?
You’re not alone. Pull-ups are no joke. If you don’t have a pull-up bar or you’re still working up to doing one, here are a few alternatives:
- Do ring rows (if you’ve got TRX straps or resistance bands)
- Use a sturdy table for rows at home
- Try jumping pull-ups or band-assisted ones
- Or just swap them with dumbbell rows or push-ups on an incline
The idea is to push yourself in a safe, smart way. Murph wouldn’t care if you did banded pull-ups or strict ones. What matters is the heart behind it.
How Long Does the Murph Workout Take?
This one depends on your fitness level. Some top CrossFit athletes can crush it in under 40 minutes. Regular folks like me? It can take 50 to 70 minutes—sometimes more.
And that’s totally okay.
One year, I did it in an hour and 10 minutes. I was exhausted but felt proud. Another year, I broke it into 10 rounds with long rests. Still counted.
It’s not a race. It’s a reflection. So don’t beat yourself up if it takes you longer.
Do I Need to Wear a Vest?
Nope, not at all.
Wearing a vest is optional. It does make the workout harder, but it’s not a must. If it’s your first Murph, skip the vest. Focus on finishing. You can always add the weight later when you feel more confident.
That said, if you’ve got a vest and want to feel that extra challenge, go for it. Just make sure it fits well and doesn’t chafe your skin. I wore one from Rogue Fitness once, and by the end, I had shoulder burn marks. Not fun.
Where Can You Do the Murph?
Anywhere, really. That’s the beauty of it.
You can:
- Go to a CrossFit gym (aka a “box”)
- Set it up in your garage or driveway
- Join a local Murph event (a lot of cities host them)
- Or just do it solo at a park or high school track
Some towns even do it as fundraisers. Last year in Dallas, I joined a group doing Murph to raise money for veterans’ families. The energy was amazing. Flags everywhere. People of all ages. It felt like a community BBQ, but with burpees.
Tips If You’re Doing It for the First Time
If this is your first Murph, here’s what I’ve learned after doing it a few years in a row:
- Start early. Beat the heat and get it done before noon
- Use chalk or a whiteboard to track rounds
- Don’t go all out at the start. Pace yourself
- Do it with friends. Makes it way more fun
- Stretch after. Your legs will thank you the next day
- Grab a smoothie or protein shake after. I like peanut butter banana
And take a second after you’re done. Sit with it. Think about why you did it. That’s when it hits you the most.
Murph Is More Than a Workout
Yeah, it’s a challenge. Yeah, it’s a killer on the legs and arms. But every time I do it, I remember the why.
I remember the stories of guys like Michael Murphy. I think about the men and women who didn’t get to come home. And I feel grateful. Humbled. Motivated.
It’s not about being the fittest in the room. It’s about showing up. It’s about giving it your all. And if that means walking the runs and doing push-ups on your knees, that’s still 100% legit.
So this Memorial Day, if you see a bunch of sweaty folks running around with vests or doing squats in a parking lot, give ’em a nod. Or better yet, join in. No matter how you do it, you’re part of something bigger.
