What Murph Is and Why We Do It
Every Memorial Day, gyms across the country come together to complete a workout called Murph. It’s more than a workout—it’s a tradition that honors Lt. Michael P. Murphy, a Navy SEAL who gave his life in service to others. Watch his story here: American Hero: Michael Murphy.
The workout:
- 1 mile run
- 100 pull‑ups
- 200 push‑ups
- 300 air squats
- 1 mile run
Some athletes choose to wear a weight vest to match Lt. Murphy’s original training style, but it’s always optional.
We don’t do Murph to chase a score. We do it to show gratitude, push ourselves, and stand together as a community. Whether it’s your first time or your tenth, your effort is what matters.
What to Expect on Murph Day
If you’ve never done Murph before, here’s what the day looks like.
We start with a warm‑up, talk through scaling options, and help you choose a version that fits your ability. Most athletes break the reps into smaller sets—like 20 rounds of 5 pull‑ups, 10 push‑ups, and 15 squats—to keep moving steadily.
You’ll see people cheering each other on, sharing chalk, and finishing the final mile side by side. It’s one of the most supportive, energizing days of the year.
When you cross that final line, you’ll feel tired, proud, and connected to something bigger than a workout.
What is Murph Prep?
The weeks of April 27th – May 24th the classes will primarily be focused on prepping for the workout. Expect high volume pullup, squat, and pushup workouts along with multiple variations catered to Murph. At least once a week there will be workouts labeled “Murph Prep” or “Murph Season”. Expect them to be challenging and similar in intensity. For the Strength and Fitness portion of the class you’ll notice the reps will be higher and heavy and catered to Murph as well.
I’m looking forward to the upcoming weeks ahead and crushing the workout with everyone. Anything you need we are here to help so don’t hesitate to ask us any questions!
Good luck my little behemoths!
-Neil-Thomas Y. Lauri VIII
