Memorial Day occurs annually in the month of May in the United States and is in place to honor the men and women of America’s military that gave their lives in service to their country. Common ways to pay respect to fallen service members include visiting graves, volunteering, recognizing the National Moment of Remembrance and participating in The Murph Challenge.
The name of the challenge comes from a Navy SEAL, Murphy who was killed in 2005 in Afghanistan after he exposed himself to gunfire to contact SOF Quick Reaction Force at Bagram Air Base requesting assistance. His heroism enabled Navy SEAL Luttrell to escape.
The idea behind hero workouts is that they are tough, mentally and physically but they are completely doable as long as your mind and heart are in the right place. The challenge is a way to remember what Memorial Day is truly about while coming together as a fit squad.
The Murph Challenge
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
Looks like a lot right? Well, to complete this challenge as it is meant to be completed you should also be wearing a 20lb vest. For many of this, doing the challenge without the vest is hard enough and that is completely okay. Like we said, this challenge is certainly meant to be hard and humbling but certainly not something you need to injure yourself doing.
Make this workout a challenge for yourself. If you need to modify your pull-ups, grab a band. If you need to modify your push-up do them from the knees. If the running is too far, reduce the distance. Whatever you need to do, do it.
A strategy a lot of people us to tackle this workout is to break down the pull ups, push ups, and squats into smaller repetition sets. For example, a common way to break this down is completing 20 rounds of 5 pull ups, 10 push ups, and 15 air squats.
If that isn’t enough celebrating for you and you plan to hang out with some friends, BBQ-ing then check out these four ways to include EBOOST into your memorial day this year.
- How to Survive Murph and Not Get Hurt
- A Variation of Murph that you can do anywhere this Memorial Weekend
- 14 Days of Christmas Workout EBOOST Mini Challenge
- Workout Like a Navy Seal
- EBOOST Beach Challenge with Marcus Bondi