Each year on Memorial Day, we honor the memory of those who have lost their lives in service to the US military.
People observe this day in many ways, but one of them is a workout called the “Murph”. The Murph workout gained popularity through the CrossFit community, who often design workouts to honor
those who have died serving our country. These are called the Hero’s Workout of the Day.
A Navy Lieutenant named Michael Murphy is the man behind the “Murph”. He was killed in Afghanistan on June 28, 2005. The workout that we now do was actually his routine, and he referred to it as “Body Armor”. This is why many people will do it while wearing a 20 lb vest or body armor.
If
you’ve watched the movie “Lone Survivor” or read the book by the same name, then you were familiar with Michael Murphy. This workout is now performed throughout the US on Memorial Day, to help fund raise for the LT Michael P. Murphy Memorial Scholarship Foundation, as well as to honor all those who have served and sacrificed.
The typical “Murph” workout is as follows:
For
time:
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run
*All performed with a 20 lb Vest or Body Armor
The pull-ups, push-ups and air squats can be broken up into smaller sets if you prefer. Many people perform 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.
If you prefer kettlebells, then you can perform the following Murph:
For time:
Run 1 mile
100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
200 Push-Ups
300 Air Squats
1 mile run
Finally, if you are just starting out or want an easier option, then perform the following:
Run 1/2 mile
50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
100 push-ups (modify to knees / by raising hands if required)
150 squats
1/2 mile run
Most importantly, as you perform this workout, remember and honor those who sacrificed so much for this country.
Step up to the “Murph”
Challenge.
Enjoy a meaningfull Memorial Day.
Forest Vance
KettlebellBasics.net
==
We created a KB training blueprint just for people aged 50+. Check it out here: kettlebell training plan for over-50s
And I’m running a special 2-for-1 Deal to celebrate FVT’s new, bigger, and better location in Downtown Lee’s Summit!
Buy my Over 50 KB Revolution course on sale and get Bodyweight Strong course FREE. It will teach you how to develop functional strength,
joint health, cardio endurance, balance, and bone density—completely in the safety and convenience of your home with just a few kettlebells and a 20-30 minute three workouts per week commitment.
Here’s what you’ll get:
— Over 50 KB Revolution: Complete 4-week blueprint
— FVT Moving Sale Bonus (this week only): Bodyweight Strong 12-week strength
blueprint
— Kettlebell / Bodyweight Strength Training: Bonus 4-week blueprint
— Kettlebell Hacks video workshop series: Free bonus
— 30-day “Strength + Flex” Challenge: Free bonus
Let’s get you an awesome deal to fit your fitness journey while we fit our facility to serve you better.
Don’t miss
out. CLICK HERE NOW TO GET THE DEAL.
