Murph: What It Is, Why We Do It, and How to Fuel and Recover

Every Memorial Day, across gyms, tracks, and driveways, people gather to take on one of the most iconic and challenging workouts in functional fitness: Murph. It’s more than just a workout. It’s a tribute. It’s a test. It’s a moment to reflect on sacrifice, resilience, and community.

What Is Murph?

The Murph workout goes like this:

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

For those performing it as prescribed (Rx), it’s all done while wearing a 20-lb weight vest (14 lbs for women).

The workout is traditionally partitioned to make it more manageable — with the most common structure being 20 rounds of:
5 pull-ups, 10 push-ups, 15 air squats.

Why We Do It

Murph is named after Lt. Michael P. Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings. He was posthumously awarded the Medal of Honor for his heroic actions, and this workout was one of his favorites.

Each year, thousands take it on as a way to honor his sacrifice, and the sacrifices of others who gave everything in service to their country. Murph isn’t about your time on the clock — it’s about showing up, giving your all, and doing something hard in remembrance of those who no longer can.

Fueling for Murph

Let’s assume you’ve been preparing physically — building your running engine, getting in pull-up and push-up volume, and working your way up in intensity. With the physical foundation set, the next key piece is nutrition.

The Day Before

• Hydrate well: Begin increasing your water intake the day before. Dehydration sneaks up on you, and Murph can be brutal if you’re under-fueled or dried out.
• Eat balanced meals: Aim for real, whole foods with an emphasis on complex carbs and lean proteins. This helps replenish glycogen stores and keep your energy steady going into the workout.
• Avoid heavy or unfamiliar foods: Stick to what you know your body tolerates.

The Morning Of

• Eat 2–3 hours before if possible: Choose a light, carb-based meal with a bit of protein to give you lasting energy without weighing you down.
• Optional light snack 30–60 minutes prior: If your body handles it well, a small snack like a banana, a few crackers, or a handful of granola can give you a quick boost.
• Hydration: Continue sipping water or an electrolyte drink, especially if you’re in a hot or humid environment or wearing a vest.

Murph is long and demanding — your body needs fuel, not just willpower.

Recovery: How to Bounce Back After Murph

1. Cool Down Properly

Don’t just collapse after the final run. Give yourself a few minutes to walk, breathe, and stretch. Let your heart rate come down gradually, and help your body transition out of high-stress mode.

2. Rehydrate

You’re going to sweat — a lot. Replenishing fluids and electrolytes is critical. Water is great, but adding a pinch of salt or using an electrolyte mix can help replace what you lost.

3. Active Recovery

The day after Murph, skip the intense WODs. Go for a walk, a light bike ride, or do some gentle mobility work. Keeping the blood moving helps flush soreness and speeds up recovery.

4. Rest and Reflect

Sleep is where your body does the real rebuilding. Prioritize a good night’s rest post-Murph. And mentally, take time to reflect on why you did it. Whether you thought about Lt. Murphy, a loved one, or simply showed up for your community, that mindset is part of what makes Murph special.

Final Thoughts

Murph isn’t just a workout — it’s a symbol. A chance to push yourself beyond comfort, to endure something tough, and to honor something much bigger than yourself.

Prepare smart, fuel well, recover right — and most importantly, remember who and what it’s all for.

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