If you've been in the functional fitness or CrossFit world for longer than a year, there is a good chance you've heard of the Hero Workout "Murph"
The workout is meant as a tribute to Lt. Michael Murphy, a U.S. Navy SEAL who lost his life in Afghanistan and it looks like this:
Run 1 Mile, then complete: 100 pull-ups, 200 push-ups, 300 air squats, then run another mile. Wear a vest if you have one.
It was Michael Murphy's favorite workout and he called it "Body Armor."
You know what the SEALs excel at, besides book and movie deals? Planning, preparing, and being fully capable of executing their mission. Even for directives where they do not have a long planning phase, what they are doing is something they repeatedly drill in training, to ensure they can complete their task without worry of anything going wrong.
In that sense, it would be irresponsible of us to suggest that anyone do "Murph" today if you have not had access to a pull-up bar for the last couple months, much less actually used it to become acclimated to high volume pull-ups. We are honoring Lt. Murphy today by scrubbing this evolution, with the knowledge that most will understandably be ill-prepared and that it is not a necessity to finish it today.
We will spend the month of June re-acclimating to gymnastics pushing, pulling, and moderate volume running. "Murph" will go down at 208 Berg St. on July 4th and we will all be truly ready to complete a version of the workout appropriate for each individual's fitness level.
Somewhere along the way, "Memorial Day Murph" became a right of passage. "Oh just wait for your first Murph." "Let's only do that once a year." If you have the capacity to express "Murph" the way that a Navy SEAL does, go crush it. But the notion that overextending yourself to the point that you can't workout for a week somehow honors the memory of a consummate professional who was trained to put his team in a position that best allows their success, is not, in our opinion, the best way to spend your Memorial Day weekend.
I could go on about stress responses and how doing Murph right now could at best stall or backslide your fitness journey and at worst cause injury. But the gist of this that at Ardent Fitness we care wholeheartedly about our members health and longevity in and out of the gym, not just whether or not they complete a grueling workout. We hold a special place in our hearts for the sacrifices our service members make, and look forward to honoring Lt. Murphy's memory.
We're just going to do it the right way.
- Chase Tolleson