Memorial Day Kettlebell Murph

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


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