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What are You Doing This Memorial Day? Try the Murph!

Navy SEAL Lt. Michael P. Murphy (Photo: U.S. Navy)
Navy SEAL Lt. Michael P. Murphy (Photo: U.S. Navy)

Over the past decade in many Tactical Fitness circles, members have been doing the Memorial Day Murph. The “Murph” is a workout used by Navy SEAL, Medal of Honor recipient, Michael Murphy. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. The Murph was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

Here is how our local group here in Maryland will start Memorial Day off:

The Murph: (weight vest optional — 20#)

  • Run 1 mile
  • 100 Pullups
  • 200 Pushups
  • 300 Squats
  • Run 1 mile

Arrange in any order you prefer. Some do a 1-10-1 pyramid (pullups x 1, pushups x 2, squats x 3) to get the 100, 200, 300 total repetitions. Some do max rep sets in a circuit to see how fast and in as few sets as possible to get those numbers. Some prefer a steady workout of 10 sets of 10 pullups, 20 pushups, and 30 situps to reach all the repetitions of this workout. Regardless of how you do it — get it done!

We typically warm-up with the Murph on Memorial Day and follow it with a second challenge, such as the ones below (we call this day the Murph PLUS):

The Devil’s Mile
Sand Baby Murph
5 USMC Obstacle Courses plus 10 rope climbs

Create other 100, 200, 300 combo sets of different exercises like kettlebell swings, TRX exercises, push press, situps, dips, flutterkicks, 300 second plank pose (5 minutes) and other favorite exercises, if the Murph is a quick 30-45 minute workout for you and your group.

Enjoy the challenge of the workout, and remember that Memorial Day is more than a day on the boat and a BBQ. Enjoy the day and say a “thank you” to those brave souls who left this world too soon so that we can live in this wonderful and free country.

Related Topics

Workouts General Fitness Health Running and Cardio Stew Smith Pushups and Pullups Memorial Day

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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