05/22/2026
Murph Workout at the Canyon Lake Dam — Common Q&A
What time does the event start?
The first heat starts at 7:30 AM for firefighters/first responders. The main community heat starts at 8:00 AM.
Where do we park?
Parking will be at Overlook Park. Please arrive early so you have time to park, walk over, check in, and warm up.
What workout options are there?
There will be two options:
Murph
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Scaled Murph
1 mile run/walk
100 push-ups
200 sit-ups
300 air squats
1 mile run/walk
Do I have to do the full workout?
No. This event is for everyone. You can do the full workout, the scaled version, split reps up however you need, or modify movements to match your fitness level.
Do I need a weighted vest?
No. Weighted vests are optional. Most people will do the workout without one.
How do I break up the reps?
A common way is 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. For the scaled version, you can use the same style with push-ups, sit-ups, and squats.
Do I need to bring anything?
Yes. Bring your own workout mat, water bottle, towel, and anything else you need to be comfortable.
Will there be water?
Yes. We will have hydration available, but you should still bring your own water bottle.
Will there be food?
We’ll have snacks available after the workout.
Is there music?
Yes. We’ll have music going to keep the energy up.
Can beginners participate?
Absolutely. This is a community Memorial Day workout. You can walk, scale, modify, or go at your own pace.
Is this timed?
You can time yourself if you want, but the main goal is to honor the workout, show up, and finish what you can.
Can I do it with a partner?
Yes. Partnering up is totally fine if that helps you get through the workout.
Are spectators welcome?
Yes. Friends and family are welcome to come support.
Is there a cost to participate?
The event is free, but donations may be accepted if you want to support the cause.
What is Murph?
Murph is a Memorial Day workout honoring Lt. Michael P. Murphy. The full workout is a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run.
What happens if I can’t do pull-ups?
No problem. You can scale with ring rows or choose the scaled workout option without pull-ups.
What if it’s hot or raining?
We go rain or shine, so come prepared for Texas weather. Bring water, a towel, sunscreen, and shoes/clothes you don’t mind getting wet. We will only delay or cancel if there is severe weather, lightning, or unsafe conditions. Safety comes first.
Who is hosting the event?
Hosted by Lone Star Active with support from the local community.
