Many who are new to attempting the Murph memorial workout soon discover that they did way too much. Whether you want to try it this year or to start getting ready for 2027, here is the Murph, done in honor of Medal of Honor recipient Navy SEAL Lt. Michael Murphy, along with the post-Murph I recommend if you find yourself incredibly sore because you simply did too much:
The Murph
1. Run 1 mile
2. Accumulate the following total repetitions:
- 100 pullups
- 200 pushups
- 300 squats
3. Run 1 mile
An extra challenge is to do this with a 20- to 25-pound weight vest or plate carrier, but your first attempt should be with no extra weight, in my opinion.
A good rule of thumb for newbies to this type of workout is not part of your normal training week — meaning 100 pullups, 200 pushups and 300 squats — then cut the reps in half. You can also resort to an easier version of these exercises, such as pulldowns, TRX rows, knee pushups and half squats.
The goal of this workout is not to put yourself in the hurt locker, but to honor fallen members of our Armed Forces and potentially to enjoy the camaraderie of a group that invited you to join.
Be Careful. Rhabdo is Possible.
If you start to feel sore and tired later in the day after accomplishing this workout, go for a walk or a bike ride to get your body moving. Hydrate and stop to stretch every 5 minutes or so.
Repeat this for 20-30 minutes. Or you can do a full mobility day workout, either the same day or the following day, especially if you are extra sore. Since you did a full-body workout, make the following day a cardio or mobility day, depending on how you are feeling. If not sore, hit the cardio training day as you prefer. If sore, opt for the mobility day.
Every year, unconditioned people attempt this workout and find themselves spending the night in the hospital due to an ailment called rhabdomyolysis. The symptoms of this self-induced condition begin with very sore and painful muscles, swelling and weakness. Dark or brown urine is another sign that should prompt you to go to the hospital; this occurs when proteins enter the bloodstream, and the kidneys start to fail.
Check out the Military.com Fitness Section for more information on how to accomplish the Murph-type workouts and other Hero Workouts.
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