Training for Murph and why it matters?

Every year, as Memorial Day approaches, you’ll hear the same question echo through the gym:
“Are you doing Murph?”

For many in the CrossFit community, Murph isn’t just another workout—it’s a tradition. It’s a challenge. And more importantly, it’s a chance to honor something bigger than ourselves.

What Is Murph, Really?

Murph is a hero workout:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Traditionally done wearing a weighted vest.

But Murph isn’t meant to be something you just show up and survive. It’s a test of endurance, strength, grit—and preparation.

Why We Train for Murph

At our gym, we don’t treat Murph like a random, one-off event. We prepare for it with intention.

Because Murph demands a lot from your body:

• High volume pushing and pulling
• Repetitive squatting under fatigue
• Long-duration cardiovascular effort
• Mental toughness when things get uncomfortable

Without preparation, it can quickly go from meaningful challenge to unnecessary risk.

Training for Murph allows us to:

• Build the strength needed for high-rep movements
• Develop the stamina to sustain effort over time
• Practice smart pacing and partitioning strategies
• Reduce the risk of injury or excessive soreness

In short: we train so you can show up confident, not just hopeful.

Scaling Is Not “Less Than”

One of the most important things to understand about Murph is this:

Murph is for everyone—but it should look different for everyone.

Training gives us the opportunity to find the right version for you:

• Banded or ring rows instead of pull-ups
• Push-ups to a box or elevated surface
• Reduced reps or partitioned sets
• No vest (which is completely appropriate for most athletes)

Preparation helps you learn what your body can handle—and what version allows you to move well, stay safe, and still be challenged.

Honoring the Workout the Right Way

Murph is performed in honor of Lt. Michael P. Murphy, and for many, that meaning is what makes the workout special.

But honoring the workout doesn’t mean destroying yourself.

It means:

• Showing up prepared
• Moving with intention
• Respecting your current fitness level
• Finishing knowing you gave your best effort

That’s what training allows us to do.

The Bigger Picture

Murph is just one day.

But the habits we build leading up to it—consistency, discipline, resilience—those are what truly matter.

When you train for Murph, you’re not just preparing for a workout.
You’re building the capacity to handle hard things, inside and outside the gym.

Final Thought

Don’t wait until Memorial Day to think about Murph.

Start now. Train smart. Ask your coaches for guidance.
And when the day comes, you’ll be ready—not just to finish, but to do it with purpose.

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