How to Crush the Memorial Day MURPH Without Wrecking Your Body

The MURPH workout is one of the hardest workouts of the year. It’s done every Memorial Day to honor Navy SEAL Lt. Michael Murphy. It’s not just a workout—it’s a challenge and a way to remember a hero.

But let’s be real: it’s also a lot on your body. If you don’t train the right way, you can end up sore, hurt, or even out of the gym for weeks.

Here’s how to crush the MURPH without wrecking your body.

What Is the MURPH?

• 1 mile run

• 100 pull-ups

• 200 push-ups

• 300 air squats

• 1 mile run (again!)

Optional: wear a 20 lb weight vest

That’s a big ask—even for athletes.

Tip #1: Start Slow and Build Up

Don’t jump into the full MURPH right away. Start by doing smaller rounds, like:

• 5 pull-ups

• 10 push-ups

• 15 air squats

Repeat that 10 times and run half a mile before and after.

This builds strength and keeps your body safe.

Tip #2: Focus on Form

Rushing = sloppy reps = injury.

Make sure your pull-ups and squats look good even when tired. Good form keeps your joints happy and your muscles doing the work.

Tip #3: Recover Like a Pro

After you train, take care of your body:

• Stretch your legs, arms, and shoulders

• Hyrdate with LMNT Electrolytes

• Foam roll tight spots

• Get good sleep

Recovery is where the gains happen.

Tip #4: Listen to Pain

Feeling sore is okay. Sharp or stabbing pain? That’s a red flag. Don’t push through it. Modify or scale down if you need to.

Want Help Getting MURPH-Ready?

At Apex Performance Institute, we help active people train smarter and stay pain-free. Book a FREE discovery visit where we’ll check how you move, talk through your training, and build a plan to get you strong, safe, and ready for the MURPH.

Click [here] to book your free visit today—and go into the MURPH feeling your besT.