WODsource

Murph isn’t just a workout—it’s a tradition, a test, and above all, a tribute to Lt. Michael P. Murphy, a Navy SEAL who made the ultimate sacrifice. Each Memorial Day, functional fitness athletes around the world come together to honor his memory through sweat and grit. If you’re gearing up to take on Murph at your affiliate, preparation is everything.

Here’s how to ensure you show up strong, stay safe, and get the most out of this epic Hero WOD.

Hydration: Start Early, Stay Steady

Think of water like your secret weapon. Don’t just slam a bottle the morning of—hydrate well the day before and continue sipping throughout the day. Murph is long, sweaty, and relentless. If you’re even a little dehydrated at the start, you’ll feel it tenfold by that second mile.

Eat Smart: Clean Carbs Are Your Friend

You’ll want to top off your tank with 40–60 grams of clean carbohydrates about 1–2 hours before the workout. Think oatmeal, sweet potatoes, or a banana with a bit of almond butter. This isn’t the day for a keto experiment or a fasted workout. Give your body the fuel it needs to go the distance.

Sleep: The Underrated Game-Changer

One of the best performance enhancers is free: sleep. Aim for 7–9 hours of solid rest the night before. You’ll need the mental focus, energy, and recovery power that only good sleep provides.

Make a Plan: Don’t Wing It

Murph is for time: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. With or without a vest, that’s a lot. So don’t charge in without a plan. Decide how you’ll break it up. If you’ve done Murph before and clocked in under 45 minutes, maybe it’s time to up the ante by reducing rounds. Try 10 rounds of 10 pull-ups, 20 push-ups, and 30 squats instead of 20 rounds of 5-10-15.

New to Murph? Welcome! Try a “Mini-Murph”: keep the mile runs and cut the reps in half (50 pull-ups, 100 push-ups, 150 squats). Partition the reps however you want—just keep moving and stay smart.

Partitioning the Reps: The Real Strategy

Here’s the beauty of Murph—you can partition the work any way you like. The classic breakdown is 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. It’s simple, effective, and helps prevent burnout.

But if you’re looking for a challenge and have the fitness base to back it up, fewer rounds with more reps (like 10 rounds of 10-20-30) will spice things up. The fewer the rounds, the higher the intensity per set.

The Vest: Honor, But Don’t Overreach

“If you have a 20/14-pound weight vest, wear it.” That’s the line. If this is your first Murph in a vest, manage expectations. Stay conservative with your pace and partition well. The hardest part will likely be the first half of the second mile. Don’t let it break you. Just keep moving.

Remember Why We Do This

Murph is tough, no doubt. But it’s also incredibly rewarding. The athletes who struggle most are often the ones who didn’t hydrate, fuel, or rest properly—and who charged in without a plan. Don’t be that athlete.

And don’t forget: this isn’t just a workout. It’s a tribute to a real person, Lt. Michael Murphy, and a reminder of what dedication and sacrifice look like.

So hydrate, fuel, rest, plan, and pace. And when that last mile hits? Dig deep and run with heart.