Memorial Day is more than a long weekend — it’s a time to honor the courageous men and women who gave their lives in service to our country. One of the most powerful ways the fitness community pays tribute is through The Murph Challenge — a grueling workout named in memory of Navy SEAL Lt. Michael Murphy.
This Memorial Day, we invite you to sweat with purpose. Join us for our annual Murph workout and be part of something bigger.
💪🏼Choose Your Path: Beginner or Advanced
Beginner Program – Build Your Base
The focus is on consistency, technique, and gradually increasing volume.
Week 1:
- Mon/Wed/Fri: 1-mile run at a comfortable pace
- Tue/Thu: 3 rounds — 5 pull-up progressions (ring rows/assisted), 10 push-ups, 15 air squats
Week 2:
- Runs increase to 1.25 miles
- Strength: 4 rounds, 5 pull-up progressions, 12 push-ups, 18 air squats
Week 3:
- 1.5-mile runs
- 5 rounds of 5/14/21 reps
Week 4:
- 1.75-mile runs
- 5 rounds of 6/16/24 reps
🥇 Advanced Program – Train Like a Warrior
Already familiar with Murph? This plan is designed to sharpen your engine, increase mental toughness, and prepare you to go all-in.
Week 1:
- Mon/Wed/Fri: 2-mile runs at a steady pace
- Tue/Thu: 5 rounds — 10 pull-ups, 20 push-ups, 30 air squats
Week 2:
- Increase run intensity
- Strength: 5 rounds of 12/24/36
Week 3:
- 2.5-mile runs
- Add a weight vest or body armor: 5 rounds of 14/28/42
Week 4:
- Go heavy: 5 rounds of 16/32/48 with weight vest
- Push pace on runs
⭐️Why MURPH?
It’s not just a workout. It’s a tribute. Every rep, every drop of sweat, is in honor of those who gave it all.
On Memorial Day, we don’t just show up — we stand united in purpose.
🗓️Save the Date: May 24th — MURPH
Grab your shoes, lace up with purpose, and let’s get to work.
The mission starts now. Are you in?
