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Every year around Memorial Day, thousands of people across the country participate in one of the most well-known workouts in the fitness community: Murph. More than just a challenging workout, Murph has become a tradition that brings people together to honor sacrifice, test mental toughness, and build community through shared effort.
Murph is named after Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005 and was posthumously awarded the Medal of Honor for his heroic actions during Operation Red Wings. The workout was one of his favorites and was originally called “Body Armor” before later being renamed in his honor. Since then, it has become a Memorial Day tradition for athletes, military members, and fitness communities around the world.
The workout itself is simple in structure, but incredibly demanding both physically and mentally:
-1 mile run
-100 pull-ups
-200 push-ups
-300 air squats
-1 mile run
Traditionally, Murph is completed while wearing a weighted vest, but that is completely optional. What makes Murph so special is not necessarily the speed or intensity, but the willingness to challenge yourself and push through discomfort alongside others. It is a workout that tests endurance, grit, pacing, and mental resilience.
One of the best things about Murph is that it can be modified for any fitness level. While the prescribed version may seem intimidating, scaling options allow everyone to participate and experience the workout in a way that matches their abilities. Movements can be adjusted, repetitions can be modified, and athletes can break the workout up into manageable sets. The goal is not perfection, it is participation, effort, and honoring the meaning behind the workout.
At Impact Fitness Co, we love Murph because it perfectly represents what fitness and community are all about. It is challenging, supportive, and unifying. Members encourage each other, celebrate milestones together, and work side-by-side regardless of experience level. Whether it is your first Murph or your tenth, there is something powerful about completing it together as a community.
Join us Saturday 5/23 for our annual Murph workout at either 8AM or 9AM. Drop-ins are welcome and scaling options will be available for all fitness levels. Whether you want to challenge yourself, honor the meaning behind Memorial Day, or simply experience the energy of the community, we would love to have you there.
Please note that Impact Fitness Co will be closed Monday 5/25 in observance of Memorial Day.
Murph is named after Lieutenant Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005 and was posthumously awarded the Medal of Honor for his heroic actions during Operation Red Wings. The workout was one of his favorites and was originally called “Body Armor” before later being renamed in his honor. Since then, it has become a Memorial Day tradition for athletes, military members, and fitness communities around the world.
The workout itself is simple in structure, but incredibly demanding both physically and mentally:
-1 mile run
-100 pull-ups
-200 push-ups
-300 air squats
-1 mile run
Traditionally, Murph is completed while wearing a weighted vest, but that is completely optional. What makes Murph so special is not necessarily the speed or intensity, but the willingness to challenge yourself and push through discomfort alongside others. It is a workout that tests endurance, grit, pacing, and mental resilience.
One of the best things about Murph is that it can be modified for any fitness level. While the prescribed version may seem intimidating, scaling options allow everyone to participate and experience the workout in a way that matches their abilities. Movements can be adjusted, repetitions can be modified, and athletes can break the workout up into manageable sets. The goal is not perfection, it is participation, effort, and honoring the meaning behind the workout.
At Impact Fitness Co, we love Murph because it perfectly represents what fitness and community are all about. It is challenging, supportive, and unifying. Members encourage each other, celebrate milestones together, and work side-by-side regardless of experience level. Whether it is your first Murph or your tenth, there is something powerful about completing it together as a community.
Join us Saturday 5/23 for our annual Murph workout at either 8AM or 9AM. Drop-ins are welcome and scaling options will be available for all fitness levels. Whether you want to challenge yourself, honor the meaning behind Memorial Day, or simply experience the energy of the community, we would love to have you there.
Please note that Impact Fitness Co will be closed Monday 5/25 in observance of Memorial Day.
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