Memorial Day "Murph"

Join the Human Performance team and the USAG Humphreys community in honoring the fallen with sweat and comradery through the Memorial Day "Murph" workout at the Balboni Sports Field Complex. 

"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Wearing a 20 pound weight vest and 14 pound weight vest for men
and women respectively is optional. 
 

Workout accommodations will be available on-site for all levels, including beginners, partners, teams of three and pull-up substitute options. Participants will be led through a brief group warm-up prior to starting on the field adjacent to the back parking lot of Maude Hall. 

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Recommended practices from the Human Performance Team in regards to Memorial Day "Murph"

1. This workout is not a competition. "Murph" is an opportunity to push yourself physically (within reason) amongst your community neighbors in remembrance of those who have paid the ultimate sacrifice for freedom. The intention is not to establish a new PR (personal record) or beat your buddy's time. Ask yourself, "Am I honoring those who are not able to be here today?" when making decisions around this workout. 

2. "Murph" is a high-volume, high-intensity workout. If you do not normally do high volume (50 or more) repetition workouts with pull ups, push-ups and/or air squats, May 31 should not be the first day you do so. We strongly recommend coordinating with a partner or even a team of three to split the repetitions together. If you are unsure about the 100 pull-ups, there will be substitute options available on event day. If you have never done "Murph" before, but frequently engage in high-volume, high-intensity workouts, we still strongly recommend partitioning the above repetitions on the first time doing this workout. This may look something like 20 rounds of five pull-ups, 10 push-ups and 15 air squats, allowing muscle groups a small amount of rest between rounds. Multiple workout scaling and adjustment options will be available on-site, on event day.  

3. If you currently and regularly engage in high-intensity workouts, begin incorporating workouts once or twice a week that combine the above movements. Progressively increase the volume of repetitions over the weeks leading up to Memorial Day "Murph." The whiteboard in Turner Fitness Center's Human Performance area will feature several "Murph" Prep days programmed through April and May. 

4. Rhabdomyolysis is a serious condition essentially resulting in broken down muscle tissue being released into the bloodstream. It can be caused by several factors, often in a perfect storm of sorts, including dehydration, alcohol-consumption, overexertion or heat exhaustion and high-volume, repetitive motions of the same muscle groups. In addition to knowing your own physical limits, please hydrate, to include essential minerals and electrolytes, during the days leading up to "Murph" as well as on the day of. Avoid excessive alcohol-consumption the day or two prior to the workout and get adequate sleep. Make calculated decisions regarding which modification of "Murph" is most appropriate for you and if you are unsure, please consult a staff member. In the days following "Murph" we recommend light active recovery or very low-volume, opposing muscle group exercises such as deadlifts. Avoid doing exercises that mimic similar motions or use the same muscle groups as the workout above. Monitor for delayed onset muscle soreness (typically peaking roughly two days following intense exercise). Delayed onset muscle soreness can be mistaken for rhabdomyolysis, however if you experience extreme joint-stiffness, extreme muscle swelling and/or dark urine discoloration after intense exercise, please consult your physician or emergency medical service provider. 

5. Maintain normal fitness routine decisions on event day. If you typically eat a light breakfast before working out, do so on event day. Do not change your fitness routine much before doing "Murph" or eat anything you don't normally eat. 

6. Reflect. Memorial Day "Murph" is named after Navy SEAL Lt. Michael P. Murphy for his honorable actions in an effort to save his team behind enemy lines during the Afghanistan War in 2005. While many are familiar with Lt. Murphy's story, Memorial Day "Murph" is a workout to honor all those who have taken similar actions, for those who have sacrificed their lives in active military service to their country and for their brothers- and sisters-in-arms.