Hi all,

Happy Memorial Day. Thank you to all who have served - both past and present. 🇺🇸

We’re starting this week with a Memorial Day Hero workout - The Murph Challenge - more commonly referred to simply as “Murph.” The workout is named after Lt. Michael P. Murphy. Here is the story behind why the workout exists.

The rest of the week will be reserved for recovery and reloading for next week, at which point we will start a new cycle.

Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

• Warm-up - 5 minutes, continue to cycle through…

  • 3 Scorpions per side

  • 10 ATG Split Squats (5 per side)

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • :30 Deep Squat Hold (assisted)

• Murph:

  • For time, complete:

    • Bodyweight Only

      • 800m Run

      • 15 Rounds of:

        • 3 Banded Pull-ups or 3 Jumping Pull-ups

        • 5 Knee Push-ups

        • 8 Air Squats

      • 800m Run

    • DB Only

      • 1200m Run

      • 15 Rounds of:

        • 5 Pull-ups

        • 10 Push-ups

        • 15 Air Squats

      • 1200m Run

    • Full Equipment

      • 1 Mile Run

      • 100 Pull-ups

      • 200 Push-ups

      • 300 Air Squats

      • 1 Mile Run

      • *If you have a weighted vest, wear it. (14# for ladies, 20# for gentlemen)

  • Log time it took to complete the entire workout, adding weight vest weight (if any) and variations chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

  • Lax Ball Smash Bottom of Foot - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Wide Legged Good Mornings 

  • 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)

  • 10 Banded Pull Aparts

  • 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)

• Capacity:

  • In 30 minutes, shoot for 6+ rounds

    • Bodyweight Only

      • 5 each of Is / Ys / Ts (unweighted)

      • 10 Bent Over Reverse Flies (unweighted)

      • 15 Double Leg Glute Bridges

      • 200m Light Jog

    • DB Only

      • 6 each of Is / Ys / Ts (2.5# or 5# per arm)

      • 12 Bent Over Reverse Flies (2.5# or 5# per arm)

      • 18 Double Leg Glute Bridges

      • 300m Light Jog

    • Full Equipment

      • 6 each of Is / Ys / Ts (5# or more per arm)

      • 12 Bent Over Reverse Flies (5# or more per arm)

      • 18 Double Leg Glute Bridges

      • 400m Light Jog

  • Log number of rounds successfully completed, adding weights chosen in the notes.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Orb Roll Pec - 1 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Reverse Snow Angels

• Warm-up - complete 4 rounds…

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 5 Unweighted Single Leg RDL (5 per side)

• Strength:

  • 5 rounds, in 15 minutes:

    • Bodyweight Only

      • 15 Unweighted Strict Press

      • 3 TEMPO Deadbugs per side (Three seconds per direction)

    • DB Only

      • 8 Double DB Seated Strict Press

      • 5 FAST Burpees

    • Full Equipment

      • 8 Double DB Seated Strict Press

      • 1 Single DB Turkish Get-up per side

  • Log heaviest weights and/or variations completed successfully (and unbroken) across all rounds. For Full Equipment track, log the Seated Strict Press weight and the Turkish Get-up weight separately.

• Metcon

  • AMRAP15 (As Many Rounds and Reps as Possible in 15 Minutes)

    • Bodyweight Only

      • 5 Burpee Broad Jumps (can sub in regular burpees or half burpees if you’d like)

      • 30 Forward Lunges (15 per leg)

      • 1:30 Accumulated Wall Sit (does not have to be unbroken - rest as needed)

    • DB Only

      • 10 Single DB Goblet Squats 

      • 20 Single DB Goblet Forward Lunges (10 per leg)

      • 100’ Double DB Farmer’s Carry

    • Full Equipment

      • 5 Sandbag Cleans (<50 / 75 / 100+)

      • 10 Sandbag Walking Lunges (5 per leg)

      • 200’ Double KB Farmer’s Carry (<35s / 53s / 70s+)

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Orb Roll Hips - 1 min. per side

  • Orb Roll VMO + IT Band - 1 min. per side

  • T-spine Smash with LAX Ball - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 10 ATG Split Squats (5 per side)

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • 10 Tuck-ups

  • :30 Deep Squat Hold (assisted)

• Strength:

  • 8 rounds, in 20 minutes. Ascend throughout.

    • Bodyweight Only

      • 15 Band-only Deadlifts right into

      • 4 Unweighted Single Leg RDLs per leg

    • DB Only

      • 10 Double DB Suitcase Deadlifts right into

      • 4 Unweighted Single Leg RDLs per leg

    • Full Equipment

      • 10 Barbell Conventional Deadlifts right into

      • 4 Unweighted Single Leg RDLs per leg

    • Log weight used for your heaviest successful (and unbroken) round of weighted deadlifts.

• MetCon:

  • For total reps. Timing = 3:30 on, 1:00 off. Then 2:30 on, 1:00 off. Then 1:30 on, 1:00 off. Keep cycling through both movements in a round until the round ends and the rest comes, then pick up where you left off.

    • Bodyweight Only

      • Round 1:

        • 3:30 of

          • 8 Tuck-ups

          • 16 Plank Jacks

        • Rest 1:00

      • Round 2:

        • 2:30 of

          • 8 Tuck-ups

          • 16 Plank Jacks

        • Rest 1:00

      • Round 3:

        • 1:30 of

          • 8 Tuck-ups

          • 16 Plank Jacks

        • Rest 1:00

    • DB Only

      • Round 1:

        • 3:30 of

          • 8 V-ups

          • 8 Single DB Power Snatch (4/arm)

        • Rest 1:00

      • Round 2:

        • 2:30 of

          • 8 V-ups

          • 8 Single DB Power Snatch (4/arm)

        • Rest 1:00

      • Round 3:

        • 1:30 of

          • 8 V-ups

          • 8 Single DB Power Snatch (4/arm)

        • Rest 1:00

    • Full Equipment

      • Round 1:

        • 3:30 of

          • 12 Wall Ball Shots (9’ / 10’) (14# / 20#)

          • 12 Single DB Power Snatch (6/arm)

        • Rest 1:00

      • Round 2:

        • 2:30 of

          • 12 Wall Ball Shots (9’ / 10’) (14# / 20#)

          • 12 Single DB Power Snatch (6/arm)

        • Rest 1:00

      • Round 3:

        • 1:30 of

          • 12 Wall Ball Shots (9’ / 10’) (14# / 20#)

          • 12 Single DB Power Snatch (6/arm)

        • Rest 1:00

  • Log total rounds and reps completed across all three rounds as one score, denoting variations and weights chosen in the notes.

• Recovery

  • Trap Smash with LAX ball - 2 min. per side

  • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 6

• Mobility / Range of Motion Development

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Unweighted Good Mornings

  • 6 Tempo Push-ups with 5-second Hold at bottom.

  • 6 Single Leg Glute Bridges per side

  • 6 Adductor Rock Backs per side

• Long Workout Day!

  • AMRAP36 (As Many Rounds and Reps as Possible in 36 Minutes)

    • Bodyweight Only

      • Ascending Ladder of 1 rep per round, rest :30 between

        • 10 Plank Shoulder Taps (Left + Right = 1)

        • 10 Double Leg Glute Bridges

        • 10 Air Squats

    • DB Only

      • Ascending Ladder of 1 rep per round, rest :30 between

        • 8 Alternating Plank Ups (Left + Right = 1)

        • 8 Single DB Swings

        • 4 Double DB Front Squats

    • Full Equipment

      • Ascending Ladder of 1 rep per round, rest :30 between

        • 4 Handstand Push-ups (or Wall Walks)

        • 8 Single KB Sumo Deadlift High Pulls (<26 / 35 / 44+)

        • 4 Barbell Front Squats (<45 / 75 / 115+)

  • *CALLOUT - the ascending rep scheme means for example the Bodyweight track would do 10 reps of each movement, then rest for 30 seconds. Then 11 reps of each movement, then rest for 30 seconds. Then 12 reps of each movement, then rest for 30 seconds, etc….

  • Log total rounds and reps completed across all rounds as one score, denoting variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Wide Legs up the Wall - 5 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!