Why You Should Do "Murph"

Let's go ahead and get that out of the way. You SHOULD do "Murph" with us on Memorial Day this year.


I'm sure many of you will read this and say "I can't do that." But you can. You absolutely can. And you should.


Memorial Day is an annual time dedicated to honoring those who have died serving in our armed forces. The workout "Murph" is named after US Navy Seal, Lt Michael Murphy who was killed on June 28, 2005 in Afghanistan. "Murph" is not a test of fitness. It's a commemoration of the ultimate sacrifice paid selflessly.


Honoring Memorial Day is not new at REV5. We've done "Murph" in some form or fashion every year since opening (that's actually how I met Michelle!!!). We've also been intentional about focusing on the why behind the day. Last year, we published a podcast episode with US Navy Lt Commander David Cuthbert on "sacrifice." You can listen to that episode via the link below.


https://open.spotify.com/episode/7JvbMyuoZE79Ru7COXyDWI?si=OEw1ZykQQlKOHP8M6KqrPw


The point is that participating in "Murph" isn't based on your ability to perform it Rx. It isn't based on your ability to PR your time from previous years. I, personally, will be partitioning the reps AND scaling in order to enjoy the honor of commemorating while recognizing where I currently am in my fitness journey. If you're available on May 31st at 9:00am, I strongly encourage you to come find a way to commemorate with your gym family in a way that suits you.


Below are some suggestions for making "Murph" more accessible to your fitness level. You can also switch these movements to adjust for injuries, ability, etc. Whether it's Pull-Ups or Sit-Ups, this day is about the MEMORIAL part of Memorial Day. You show up...we'll help you do the rest!


PARTNER OPTION

1 Mile Run together

100 Pull-Ups divided

200 Push-Ups divided

300 Air Squats divided

1 Mile Run together


SCALED OPTION

800m Run

50 Pull-Ups/Ring Rows

100 Push-Ups

150 Air Squats

800m Runs


SCALED OPTION

800m Run

30 Pull-Ups/Ring Rows

60 Push-Ups

90 Air Squats

800m Run


30 MIN AMRAP

400m Run

25 Pull-Ups/Ring Rows

50 Push-Ups

75 Air Squats

400m Run

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