For many, the Memorial Day Murph, done in honor of Medal of Honor recipient Navy SEAL Michael Murphy each year, is tough enough. Doing a mile run, 100 pull-ups, 200 pushups, 300 squats and another mile run is not something you can try on a whim. This workout requires months of specific preparation or years of consistent training.
The Murph EMOM (Every Minute on the Minute)
Most people cannot do a pull-up, much less 100 of them. The official Murph is also done with a 20-pound weight vest, so it is already made to be even harder than most workouts. But, if you are like the few who consider the Murph part of a normal workout session, you may like this method.
The Murph is a race for many, but too many jeopardize clean reps by taking half reps and racing/poor form. This method allows for a stricter form of these exercises. Here is how it works:
100 Pullups with flutter kicks: Do max-rep sets of pull-ups EMOM. But when you are not doing pull-ups, you must do flutter kicks until the next minute. Continue each minute doing pull-ups and “resting with flutter kicks” until you reach 100 pull-ups.
200 Pushups with planks: Do max-rep sets of pushups EMOM. But when you are not doing pushups, you must remain in the up-pushup position, or plank pose, until the next minute arrives. Continue doing max-rep pushups each minute, “resting” with the plank/leaning rest, until you reach 200 pushups.
300 Squats with wall sits: Do max-reps sets of squats EMOM. But when you are not doing squats, you do a wall sit until the next minute arrives. Continue doing max-rep sets of squats each minute, “resting” in the wall sit position, until you reach 300 squats.
Murph Preparation
If you want to succeed with this workout, you may want to start your preparation several months before Memorial Day. Typically, we select one of the three most common methods: pyramid, supersets or max-rep sets.
The Murph Pyramid
The 19-set pyramid (1-10-1) is a classic way to build up to your first Murph completion. It looks like this:
Set 1: 1 pull-up, 2 pushups, 3 squats
Set 2: 2 pull-ups, 4 pushups, 6 squats
Set 3: 3 pull-ups, 6 pushups, 9 squats …
Keep going up, doubling pushups and tripling squats, until set 10: 10 pull-ups, 20 pushups, 30 squats. Then repeat all in reverse order back to 1. This will equal 100 pull-ups, 200 pushups, and 300 squats.
The Murph 10 Super Sets
As you progress with your training, you may be able to get it done in 10 sets. Try this:
Repeat 10 times:
- Pull-ups 10
- Pushups 20
- Squats 30
The Max Rep Murph
This is an advanced method that requires max effort on each set until the Murph reps are completed. Max out on pull-ups, then do pushups, then squats. Above-average fitness levels can get this done in 5-6 sets, while exceptional levels can do the Murph in 3-4 sets.
Check out the Murph Challenge Workout and remember those who died during Operation Red Wings. You can also find other Murph Workout ideas at the Military.com Fitness Section.
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