All You Need To Know About Murph

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There are a handful of workouts that we look forward to each year. Among the various benchmark workouts, “Murph” stands out as a true test of strength, endurance, and resilience. Participating in “Murph” is an incredible opportunity for personal growth, fostering a strong sense of community, and paying tribute to the heroic sacrifices of Lieutenant Michael P. Murphy. So what is the workout? Let’s look below:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

A Challenge for All Fitness Levels:

  1. One of the best aspects of “Murph” is its scalability, making it accessible to athletes of all fitness levels. Whether you’re a beginner or if this is your 10th time performing this workout, you can modify the workout to suit your capabilities. So what are some options for modifying? You can reduce reps, split the workout as a team of 2 or 3, sub ring rows for pull-ups, perform incline push-ups instead of on the floor and the list goes on. Now, let’s talk about whether you should wear a weight vest or not. Here are some key benchmarks that will help you decide if you should be adding that extra weight to this workout. If you can check all of the following boxes, give it a go with a weight vest:
    1. You can complete 8+ Strict Pull-Ups
    2. You can complete 15+ Push-Ups (full range of motion)
    3. You can run a 8:00 mile

Even though the next section of this blog is about mental fortitude, we always want to keep everyone safe. If you cannot complete the above then you do not need to wear a weight vest just to challenge yourself more. Instead go faster.

Building Mental Fortitude:

  1. “Murph” is not merely a physical challenge; it’s an opportunity to develop unwavering mental fortitude. Throughout the workout, you’ll encounter moments of physical exhaustion and mental fatigue, where your mind will urge you to quit. Pushing through these mental barriers and refusing to give in builds mental resilience like no other workout can. It trains you to stay focused, push your limits, and overcome adversity. The lessons learned during “Murph” extend far beyond the gym, empowering you to conquer obstacles in your daily life with a newfound mental strength.

A Tribute to Heroic Sacrifice:

  1. “Murph” is a way to honor and remember the selfless sacrifices of Lieutenant Michael Murphy and countless service members who have laid down their lives for others. By participating in this workout, you pay homage to their bravery and commitment to serving something greater than themselves. It allows us to connect with their stories, reflect on their sacrifices, and keep their memory alive. This workout becomes a powerful symbol of gratitude and respect for those who have made the ultimate sacrifice.

Fostering a Strong Community Spirit:

  1. H Dub is known for its supportive and tight-knit community, and “Murph” embodies this camaraderie. Doing this workout alongside your homies creates a shared experience that bonds you together. It fosters an environment of encouragement, teamwork, and collective motivation. During the workout, you’ll witness the incredible power of community as everyone pushes through their own limits while cheering on others.

So start your Memorial Day off right by knocking out this iconic workout with us, Monday May 29th at 9am!