6 Weeks to train

for more than just a workout

“Greater Love Hath No Man Than To Lay Down His Life For His Brothers”

Memorial Day Murph isn’t just a workout — it’s a test of will, grit, and preparation. Whether it’s your first or your tenth, this program is built to get you ready to show up with purpose.

This 6-week tactical prep plan is designed for firefighters, military athletes, LEOs, and anyone who trains with intent. It’s not flashy — it’s effective. You’ll build volume, sharpen your conditioning, and go into Memorial Day knowing you’ve earned it.

🪖 Who Was Murph?

Lieutenant Michael P. Murphy was a U.S. Navy SEAL and team leader during Operation Red Wings in June 2005 — a mission deep in the mountains of Afghanistan that became one of the most heroic and tragic operations in modern military history.

When his four-man recon team was surrounded by a much larger enemy force, Murphy knowingly left cover and exposed himself to enemy fire in order to get a clear signal and call for help. That selfless act would cost him his life — but it saved others.

"In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom."
— Medal of Honor Citation

Murphy’s final words, spoken calmly over the radio after making the call for support, were:

"Roger that, sir. Thank you."

The Patch - Right Shoulder

Navy SEAL LT Michael P. Murphy asked a friend of his from FDNY Engine 53 Ladder 43 “El Barrios Bravest” for about 20 patches to hand to his unit before deploying to Afghanistan to remind his team why they are there, why they signed up to bring the fight to our enemies and hold them responsible for their actions on 9/11.

🇺🇸 What Is Murph?

Murph is a CrossFit Hero workout performed in honor of U.S. Navy SEAL Lt. Michael P. Murphy, who was killed in action during Operation Red Wings on June 28, 2005, in Afghanistan.

It’s more than just a workout — it’s a tribute. A rite of passage. A test of grit.

Murph was first introduced on August 18, 2005, and has become a Memorial Day tradition observed by thousands of athletes, servicemembers, and citizens across the world.

🏋️‍♂️ What’s the Workout?

Murph (For Time):

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
* Partition the pull-ups, push-ups, and squats as needed.
* If you’ve got a 14/20-lb vest or body armor, wear it.

Most athletes partition the reps (e.g., 20 rounds of 5/10/15) to stay consistent and avoid burnout. Advanced athletes may go unpartitioned for the full mental and physical challenge.

The final run is the gut check. It's where grit takes over and ego gets left behind.

🧠 Why Prep for Murph?

Because Murph isn’t just another hero WOD — it’s THE hero WOD.

It’s high volume. It’s high stress. And if you don’t respect it, it’ll bury you halfway through the push-ups.

Too many people treat Murph like a once-a-year beatdown. They show up unprepared, grind through it with sloppy reps and shredded shoulders, and walk away broken. That’s not honor. That’s ego.

You don’t show up for a memorial workout to survive it — you show up to earn it.

That’s why this 6-week prep exists:

To build volume tolerance without wrecking your joints
To improve running capacity so you don’t limp through the final mile
To sharpen your mental toughness, pacing, and recovery discipline
To give your body time to adapt and your mind time to focus

This isn’t about being elite — it’s about being ready.

🛠️ How Do I Modify Murph?

Scaling Options & Strategy for Every Level

Murph is meant to challenge you — but it’s scalable for anyone. Whether you’re a beginner or veteran, you can honor the workout by scaling appropriately and giving your best effort.

🔹 Intermediate Option – Half Murph

For Time:

1 Mile Run
50 Pull-ups
100 Push-ups
150 Air Squats
1 Mile Run

🧠 Cap the middle section at 25:00, then start your second run.

🔹 Beginner Option – Reduced Volume + Modified Movements

For Time:

800m Run
50 Ring Rows or Jumping Pull-ups
100 Push-ups (knees or elevated)
150 Air Squats
800m Run

🧠 Cap the middle section at 20:00 before your final run.

🔁 Partitioned Strategy – “Cindy Style”

The most popular and manageable version of Murph is partitioned into smaller sets to avoid burnout.

Standard:

20 Rounds of:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Or adjust to fit your pacing:

10 Rounds of 10/20/30
5 Rounds of 20/40/60

🎯 Complete the middle work in 20–25 minutes to leave fuel for the final mile.

🔺 Full Send – Unpartitioned + Weight Vest

The highest level of the workout:

Complete all reps unpartitioned
Wear a 20 lb weight vest or body armor

It’s slow. It’s brutal. It’s earned — not assumed.

📅 The 6-Week Program Layout

📍 Start Date: Monday, April 14, 2025
🎯 Murph Day: Monday, May 26, 2025 (Memorial Day)

Here’s the full breakdown of your Murph Prep — each week builds smartly toward Memorial Day.

Week	Theme	Training Focus	Link
Week 1	Build the Base	Movement quality, aerobic capacity, volume exposure	View Week 1 ⟶
Week 2	Increase the Density	Shorter rest, improved pacing, more volume in less time	View Week 2 ⟶
Week 3	Midpoint Checkpoint	Volume progression, vest intro (optional), recovery focus	View Week 3 ⟶
Week 4	Volume Peak	Highest total volume, full Murph simulation	Coming Soon
Week 5	Deload the Right Way	Volume taper, sharper intensity, strict movement	Coming Soon
Week 6	Taper + Sharpen	Reduce volume, maintain intensity, prep mentally	Coming Soon
Murph Day	Memorial Day – May 26, 2025	Full effort. Respect the work. Honor the name.	Coming Soon

Murph prep 2025