Murphin' Around.

To honor memorial day this year I’m going with an article that ties both the holiday and fitness together. So, what better way then breaking down the Murph and giving a little insight on this popular challenge.

The Murph is now a famous, and tough Hero Workout that consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. It is traditionally done wearing a 20-lb weighted vest that honors U.S. Navy SEAL Lt. Michael Murphy, who was killed in Afghanistan in 2005. Most notably known by the masses from the movie Lone Survivor; which his likeness is played by actor Taylor Kitsch.

Over the years many different versions have been implemented on how to complete this challenge. Such as, doing it with a vest, breaking it up into manageable sets/reps, completing with gym exercises, ect…

But I’ll say it for anyone caught in the trap that “you must do it a certain way for it to matter.” What matters is that you did it. Regardless of how long it takes you, the modifications you make, or even if you do a partial. The point is to challenge yourself, exercise, and honor those who gave the ultimate sacrifice.

Don’t let the CrossFit bro or social media troll convince you otherwise.

I personally break it down into sections. I do the 1-mile run (if I’m doing it in a gym, I tend to opt for the AirBike), then do the pull-ups/push-ups/squats in sets of however many I can do until all reps are finished, then complete the final 1-mile run. If I have access to a weighted vest, I will typically use it… if not, it’s not big deal. I will do it either all body-weight or if at the gym use a barbell to add a little intensity.

MINDSET

The land of the Free, because of the Brave.

Train smart, but never forget to train hard.