Trainers urge scaling and safety tips ahead of Memorial Day 'Murph' workouts

Men’s Journal published a guide on May 22 urging first-timers to scale the Memorial Day “Murph” workout rather than attempt the full version unprepared. The workout, widely performed over Memorial Day weekend, honors Navy Lt. Michael Murphy and follows a fixed sequence of running and bodyweight movements. Local organizers in Virginia and Pennsylvania are also using Murph events this weekend as fundraisers tied to veterans and fallen service members. The guidance this year has centered on pacing, substitutions and heat awareness as participation broadens beyond experienced CrossFit athletes. ### What exactly is the Murph workout people are talking about? The standard Murph workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and a final 1-mile run, according to Men’s Journal and Brownstone Worldwide. The workout is commonly associated with Memorial Day and is performed at gyms, boot camps and community events across the United States. Navy Lt. Michael Murphy is the service member the workout honors, according to Brownstone Worldwide and Men’s Journal. Men’s Journal said the event has become both a physical test and a Memorial Day tradition, while Brownstone Worldwide described it as part of Murphy’s continuing legacy. ### Why are trainers telling beginners not to do the full version cold? Men’s Journal said coaches are advising first-timers to scale the workout to match their fitness level. That can mean reducing the total reps, partitioning the movements into smaller rounds, substituting assisted pull-ups or ring rows, and dropping the weighted vest often used by advanced participants. Kelsey Kryger, writing for Men’s Journal on May 22, said the safest approach for newcomers is to treat Murph as a challenge that can be modified, not as a fixed test that must be completed exactly as prescribed. The article framed scaling as standard practice rather than a lesser version of participation. ### What do safety precautions look like in practice? Men’s Journal said participants should warm up, pace the opening run and avoid starting too aggressively. The article also pointed readers to hydration, rest breaks and movement substitutions as basic precautions, particularly for people attempting the workout for the first time. Memorial Day weekend conditions can add another layer of risk because many events are held outdoors or in non-climate-controlled spaces. For beginners, the main variables are volume and fatigue: 600 total reps between the two runs can quickly degrade form, especially on push-ups and pull-ups, if athletes chase speed early. ### Are there actual public Murph events this weekend? DuBois City Park in Pennsylvania is scheduled to host “The Murph 2026” from 10 a.m. to 1 p.m. on Saturday, according to Connect FM’s events listing. The station’s listing describes it as a community event that supports a cause while asking participants to “start training” and “get that blood pumping.” Blacksburg Fit Body Boot Camp in Virginia is also hosting a Murph Challenge fundraiser this weekend, according to local reporting cited in the briefing. Organizers said the event is intended to honor Murphy and other fallen service members while raising money in the community. ### What should a first-timer actually do before showing up? First-time participants should decide in advance whether they are doing a full Murph, a half Murph or a modified version with substitutions. Men’s Journal’s reporting points to a practical checklist: know your scaling plan, bring water, expect to break the reps into manageable sets and do not add a vest unless you are already trained for the volume. Saturday’s DuBois event begins at 10 a.m. at DuBois City Park, according to Connect FM, and Memorial Day weekend Murph fundraisers are also being staged in Blacksburg. Participants can expect community-format workouts rather than a single elite standard, with local organizers and trainers emphasizing preparation and safe scaling.