As we head into the month of May, we’re hearing lots of buzz about one of the most popular workouts of the entire year…but do you know the history behind the ‘Murph’?
This week’s blog will explain why completing this challenging workout each year is such an honor. We’ll also give you some tips on how you can prepare yourself to take on the Murph this year at Elevate…
The History of the Murph Workout
The Murph workout, also known as “Murph Challenge” or “Body Armor,” is a grueling workout named after Navy SEAL Lieutenant Michael P. Murphy, who was killed in action during Operation Red Wings in Afghanistan in 2005. The workout was one of Lieutenant Murphy’s favorites.
The Murph workout consists of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
The workout is performed by some while wearing a 20-pound weighted vest, although it can also be done without additional weight.
Since its inception, the Murph workout has gained widespread popularity, not only as a physical fitness challenge but also as a way to honor the courage, sacrifice, and spirit of Lieutenant Michael P. Murphy and all those who have served and sacrificed for their country.
How to Prepare for the Murph Workout
Preparing for the Murph workout requires physical and mental preparation, as well as a solid training plan. You may have noticed that Coach Mitch has started incorporating some of these movements into our classes recently as a way to begin thinking about and preparing for the workout. Here are some suggestions on how you can prepare for the Murph both inside and outside the gym:
- Build Endurance: The Murph workout is a test of endurance as much as it is strength. Incorporate more cardio such as running, cycling, or rowing into your routine to build endurance and stamina for the 1-mile runs.
- Practice Pull-ups, Push-ups, and Squats: Focus on improving your proficiency in pull-ups, push-ups, and air squats. Aim to increase your repetitions and maintain proper form.
- Train with a Weighted Vest: If you plan to do the Murph workout with a weighted vest, gradually introduce the vest into your training sessions to acclimate your body to the added resistance. Start with lighter weights and gradually increase the load over time.
- Hydrate and Fuel Properly: Proper hydration and nutrition are key to performing your best during the Murph workout. Stay hydrated by drinking plenty of water throughout the day, and fuel your body with a balanced meal packed with carbohydrates, protein, and healthy fats before tackling the challenge.
- Practice Mental Toughness: The Murph workout is as much a mental challenge as it is physical. Practice mental toughness by pushing yourself outside of your comfort zone and developing strategies to overcome fatigue and self-doubt during the workout.
- Rest and Recover: Don’t underestimate the importance of rest and recovery in preparing for the Murph. Give your body adequate time to recover between training sessions, prioritize quality sleep, and listen to your body to avoid overtraining and burnout.
By following these suggestions and putting in the hard work and dedication, you’ll be ready to tackle the Murph this year and honor the legacy of Lieutenant Michael P. Murphy in the process.
