Built for Summer: Murph Is More Than a Workout — How to Prepare Your Body and Mind

Every year, as Memorial Day approaches, one workout starts to make its way into conversations, whiteboards, and group chats: Murph.

For some, it’s a tradition they look forward to. For others, it can feel intimidating just reading it on paper. A one-mile run, followed by 100 pull-ups, 200 push-ups, 300 squats, and another mile to finish—it’s a lot. And it’s supposed to be.

But here’s what most people get wrong: Murph isn’t about doing it perfectly. It’s about showing up, pushing yourself, and being part of something bigger than a typical workout.

One of the most important things to understand is that Murph is for everyone. You do not have to complete it exactly as written to take part. In fact, most people don’t—and they shouldn’t. This workout is meant to be scaled so it meets you where you are. Pull-ups can be modified with bands or swapped for ring rows. Push-ups can be adjusted to a level that keeps you moving. The volume can be reduced, and the runs can be modified. What matters most is that you challenge yourself in a way that is appropriate for your current fitness level while still honoring the spirit of the workout.

When it comes to preparing your body, the goal isn’t to suddenly ramp up intensity or overhaul your training. It’s about getting comfortable with the movements and understanding how to manage the volume. Most athletes break Murph into smaller, manageable sets rather than trying to push through everything at once. This helps control fatigue and allows you to keep moving steadily throughout the workout. Practicing pull-up variations, building consistency with push-ups, and dialing in good squat mechanics in the weeks leading up can make a big difference. Even more important is learning how to pace yourself—especially on the runs. Starting too fast is one of the most common mistakes, and it often makes the middle portion feel much harder than it needs to be.

But Murph isn’t just a physical test. It’s a mental one. At some point during the workout, things are going to get uncomfortable. Your arms will fatigue, your legs will feel heavy, and your mind will start looking for a reason to stop. That moment is part of the experience. The key is not to think about the entire workout all at once, but instead to focus on what’s right in front of you. One round. One set. One rep at a time. Progress comes from staying present and continuing to move forward, even when it’s hard.

What truly sets Murph apart, though, is the community around it. This isn’t a workout you do in isolation. You’ll be surrounded by coaches guiding you, members pushing through the same challenge, and a room full of energy that carries you when your own motivation starts to dip. There’s something powerful about going through a hard experience together, and Murph has a way of bringing that out in a way few workouts can.

And at its core, that’s what Murph is really about. It’s not just a physical challenge—it’s a workout done in honor of Lt. Michael P. Murphy and the sacrifices made by so many. That meaning adds a layer of purpose that goes beyond reps and time. It shifts the focus away from performance and toward effort, respect, and gratitude.

If you’ve been showing up, putting in the work, and building consistency, you are more prepared than you think. You don’t need to be perfect to participate. You just need to be willing to try.

So whether this is your first Murph or one of many, we encourage you to be part of it. Scale it, modify it, take it one step at a time—but show up.

Because Murph is more than a workout. And we want you there. 💪

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