Each Memorial Day, athletes across the nation honor fallen service members by taking on the "Murph" workout—a grueling test of physical and mental endurance named after Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005. Originally called "Body Armor" by Lt. Murphy, this workout has become a CrossFit Hero WOD (Workout of the Day) and a tradition for many.

What is the Murph Workout? 

The Murph is performed for time and consists of the following:

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1-mile run
  

Optional: Wear a 20 lb weight vest or body armor

Evidently, the Memorial Day Murph is an extremely high-volume workout that requires maximal muscular, aerobic, and even anaerobic endurance to complete each of the movements and miles in a reasonable amount of time. This means that to reap the best result, you'll have to train in a high-volume fashion that simulates the strain you'll place on your body the day of the challenge. 

How to Prepare for the Murph?

The Murph is a full-body workout, placing the most strain on your chest, back, and leg muscles and demanding hundreds of high-quality reps even as you fatigue. This means that those who train primarily to achieve an impressive one-rep max (1RM) won't fair well. Plus, if you consider yourself an obstacle course racer above all else, you'll likely have an easy go at the mileage and the pull-strength-based pull-ups, but you probably need some push work to really smash this WOD.

The truth is that while this workout is an extremely challenging test of mental and physical fitness, it's hard to totally fail the Murph if you train every day like it's the ultimate test.

1. Build Muscular Endurance

Focus on high-repetition, bodyweight exercises to build the necessary stamina:

• Pull-ups: If you're unable to do strict pull-ups, start with assisted variations using bands or perform ring rows.
• Push-ups: Practice sets of push-ups, modifying with knee push-ups if needed, to build upper body endurance.
• Air Squats: Incorporate high-rep air squats to strengthen your lower body.

Aim to train these movements 2-3 times per week, gradually increasing volume over time.

2. Incorporate Running

Since the Murph includes two 1-mile runs, integrating running into your routine is essential:

• Interval Training: Alternate between running and walking to build cardiovascular endurance.
• Distance Runs: Gradually increase your running distance to ensure you can comfortably complete the 2 miles.

3. Practice Partitioning the Workout

To manage fatigue, many athletes partition the middle exercises:

• 20 Rounds of "Cindy": 5 pull-ups, 10 push-ups, 15 air squats per round.Rugged Terrain CrossFit+7CrossFit Optimistic+7BarBend+7

This approach allows for manageable sets and can help maintain form throughout the workout.

4. Consider Scaling Options

If you're new to this type of workout, scaling is a smart strategy:

• Reduce Repetitions: Halve the number of reps for each exercise.
• Modify Movements: Use assisted pull-ups or knee push-ups as needed.
• Omit the Weight Vest: Complete the workout without additional weight to focus on form and endurance.

Scaling ensures you can complete the workout safely while still honoring its intent.

5. Prioritize Recovery

Post-workout recovery is crucial:

• Hydration: Drink plenty of fluids before, during, and after the workout.
• Nutrition: Consume a balanced meal with protein and carbohydrates to aid muscle recovery.
• Rest: Allow your body time to recover with adequate sleep and rest days.

Proper recovery helps prevent injury and prepares you for future training sessions.

Final Thoughts

The Murph is more than a workout; it's a solemn tribute to those who have made the ultimate sacrifice. By preparing thoughtfully and approaching the challenge with respect and determination, you honor their legacy and test your own limits.