Why We Do Murph on Memorial Day: Honor Through Effort
Every Memorial Day, people across the country gather in gyms, parks, and driveways to take on a challenge known simply as “Murph.” On paper, it’s a punishing workout:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
(All while wearing a 20-pound weighted vest if doing it “Rx” — as prescribed.)
But Murph is more than just a workout. It’s a memorial workout done in honor of Navy SEAL Lt. Michael P. Murphy, who gave his life in Afghanistan in 2005. He regularly performed this exact routine — often in body armor — as part of his training regimen. The workout was later named after him and has since become a national tradition of remembrance and respect.
Each rep is not meant to showcase strength or ego. It’s meant to serve as a tribute — to courage, to sacrifice, and to those who gave all.
1. Hard Is Good. Unsafe Isn’t.
There’s nothing wrong with doing hard things. In fact, seeking out difficulty builds resilience, grit, and growth. But there’s an important distinction: hard should not mean hazardous.
Murph is not your average workout. For most people, completing it as prescribed (especially with a weight vest) is an extreme physical challenge. Without adequate training, it can lead to poor form, overexertion, dehydration, and even serious medical issues like rhabdomyolysis.
Pushing your limits is admirable. Ignoring them is not.
Better principle: Don’t perform at the edge of your ability when you can perform at the height of your intention.
2. Scaling Isn’t Weak. It’s Wise.
There’s a common misconception in fitness: that scaling a workout means you’re doing less — or worse, that you’re showing weakness.
In reality, scaling is smart. It’s how we make demanding workouts appropriate for our bodies, goals, and current fitness level. Lt. Murphy trained for combat. Most of us are doing Murph to pay tribute. That difference matters.
Maybe you skip the vest. Maybe you halve the reps. Maybe you do it with a partner or in a small group. These aren’t shortcuts. They’re strategies for sustainability and safety.
Better principle: Adjust the difficulty to fit your ability — not your pride.
If you’re wondering how to scale Murph safely, many gyms including ours at All Kine Community & Fitness offer modifications such as:
- Half Murph: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run
- Team Murph: Break up reps among teammates
- No-vest Murph: Do it bodyweight only
Whatever you choose, choose it with intention and respect.
3. Remembrance > Performance
Murph is not about the stopwatch. It’s not about hitting a personal record. It’s about remembering.
This Memorial Day workout is unique because it blends fitness with reflection. Yes, it’s physically demanding. But more importantly, it’s emotionally grounding.
If your goal is to honor the fallen, then the most meaningful part of Murph isn’t your time — it’s your mindset. Each pull-up, push-up, and squat should echo with purpose. Not for applause. Not for likes. But for remembrance.
Better principle: Focus on why you’re doing it — not how fast you can do it.
Final Thought: Honor With Intention
Some will run fast. Some will walk. Some will finish solo. Others will lean on teammates. All of that is okay — because what matters most is that you show up with intention.
This Memorial Day, if you choose to do the Murph workout, don’t do it for social media validation. Don’t do it for competition.
Do it because freedom has a cost. And Murph is one way we choose to remember those who paid it.
Honor with effort.
Honor with purpose.
Honor with humility.
