05/25/2026
We mentioned the "Murph" workout a few days ago, but today AFC Radnor personal trainer Carley has the whole breakdown for you!
Every year on Memorial Day, you’ll see people taking on a workout called “Murph.” But it’s more than just a tough workout - it’s a tribute.
“Murph” is named after Lt. Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005. This workout was one of his favorites, and it’s now performed to honor his sacrifice and all those who have served.
The workout:
• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1 mile run
Traditionally, it’s done wearing a weighted vest but that’s optional.
How to approach it:
Murph is meant to be challenging, but it should always match your fitness level.
You can:
• Break the reps into smaller sets (ex: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats)
• Modify exercises (assisted pull-ups, incline push-ups, etc.)
• Skip the vest
• Reduce volume if needed
The goal isn’t to crush yourself, it’s to move with intention and respect.
It’s not about going all out, it’s about showing up and doing something hard, with meaning behind it.
Memorial Day is about honoring those who gave everything.
If you choose to take on Murph this year, do it with purpose.
