Memorial Day Murph

The Memorial Day Murph workout is named after Lt. Michael P. Murphy, a Navy SEAL who was posthumously awarded the Medal of Honor for his actions in Afghanistan. It consists of a grueling series of exercises designed to push participants to their limits in remembrance of the sacrifices made by members of the military.

The full workout includes:

  1. 1-mile run
  2. 100 pull-ups
  3. 200 push-ups
  4. 300 air squats
  5. 1-mile run

Some participants choose to wear a weighted vest during the Murph workout to further challenge themselves, symbolizing the added weight that military personnel often carry during operations.

Here at GLSC, we program half or quarter Murph (divide all the exercises by 2 or 4) as full Murph is a risky amount of work that only the most highly trained athletes should attempt. We also generally recommend partitioning the exercises instead of working straight through. A common partitioning is to do 5 pull-ups, 10 push-ups, and 15 squats. Nate’s favorite partition is to do 5 pull-ups, 5 push-ups, 15 squats, and 5 push-ups.

The Memorial Day Murph workout is not just about physical fitness; it’s a way for people to come together and pay tribute to those who have given their lives in service to their country. It’s a reminder of the sacrifices made by the brave men and women of the armed forces and a chance to express gratitude for their courage and dedication.