Murph ‘25 : Remarks & Recommendations
1 Mile Run. 100 Pull-ups. 200 Push-ups. 300 Air Squats. 1 Mile Run.
Doors open at 7:30. Begin warming up when you arrive. Final brief at 7:55. Workout begins at 8:00.
We’ll share more next Saturday morning; however to preemptively plant this seed, let us enter this Memorial Day with the intent of honoring Lt. Michael Murphy, and countless other fallen heroes, with our best efforts: aiming for the highest quality movement and the upmost integrity their memory deserves.
Better to hit scaled if your movements weren’t accountable to the clearly defined standards, than to pass off a sloppy adherence to those standards as Rx… that designation is earned, not given.
To be blunt… recording an Rx performance of Murph means that your best effort met the movement standards set during the workout brief on every. single. rep. Furthermore, every Crew member is required to have a whiteboard, notebook, stack of poker chips, etc. to keep track of their reps.
With the unequivocal toll this test should take on our body & mind, completing all 100-200-300 reps isn’t something that should be left up to memory… no matter how good it is.
Lt. Michael Murphy chose the hard way & the right way… let’s not skirt around the level of accountability he upheld, even into his final hours.
Please review the workout options below & email us here with any questions you may have. We’re happy to help. Our only mandate is that everyone runs the first mile together, unless you have an injury preventing you from running.
Options (in order of difficulty) :
Half Murph (partitioned*)
Half of the Pull-ups, Push-ups, and/or final Run
Murph - Rx (partitioned)
Murph - Rx (unpartitioned, 100-200-300 in order)
Full Murph with Vest - Rx+ (unpartitioned, 100-200-300 in order)†
* Rep totals can be divided into 20 Rounds of 5 Pull-ups, 10 Push-ups, 15 Air Squats for example
† Vest cannot be worn unless completing unpartitioned, as Murph would’ve done it.
Movement Substitutes:
Pull-ups : Jumping Pull-ups, KB SDLHP or Swings
Push-ups : Negative into Knee Push-ups, Box Push-ups
Finally, here are a few FAQs we get for the days leading up to & recovering from Murph.
Should I change up my diet? No. However, it may be wise to have some calories in your system if you typically skip breakfast. Not advising any carbo-loading as that would certainly end badly if you’re not accustomed to a large amount of carbs.
Should I try to snag some extra sleep? 1000% yes. The importance of rest before, and even moreso after Murph, cannot be undervalued.
How important will electrolytes be during Murph? Vital. Water alone won’t be enough to keep your body functioning optimally enough to endure this grueling of a workout. Have some LMNT to start your day, and keep some close by in a water bottle.
How should I eat after I complete Murph? Keep things clean, avoiding high fats; moreover, don’t hesitate to bump up your serving sizes of protein or carb sources to replenish your body’s stores.
