Train Like A Hero - Preparation for Murph - Week 1

Train Like A Hero - Preparation for Murph - Week 1



As a Memorial Day tradition we do the workout “Murph” in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. We will be doing this on the weekend of May 26th.

Alright, so what is Murph???!?!?!

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

You: What the💩?!?!? I can’t do that!! 

Don’t Panic!!! Yes you can and we are doing it together!

1. We can modify this workout to any ability level!! ANY ABILITY LEVEL.

2. We will repeat this every year with the ability to track your progress and badassery. Don’t miss it. 

3. You can partition your reps. We will help you do that. What does that mean?  20 Rounds of: 5 pull-ups, 10 push-ups, 15 air squats broken up.

The Best Part!! We are releasing a FREE 4 week training program to prepare for Murph. This training is meant to be done in addition to your regularly programmed training. 💪


Featured Outfit:

American Flag Sports Bra and New American Flag Capri Leggings. Perfect for Murph.



400 Meter Run (¼ mile)

Immediately followed by:

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

Immediately followed by:

400 Meter Run (¼ mile)

Ring Rows or Jumping Pull-ups can be subbed out for Pull-ups.
Push-ups on a box can be subbed for regular push-ups.

*NOTE* This workout is only meant to be done ONCE.  The remainder of the week should be your normal training.

For standards and a "how to" for each movement please see our Exercise Movement Library




1) Bent Over Rows - 4 x 8

2) Front Rack Lunges 4 x 6 (Each Leg)

*NOTE* Bonus Work is meant to be done on a separate day from the workout listed above.


Check out our official Train Like A Hero shirt:


Good Luck!! Post your results below! 


Thank you for checking out our Train Like A Hero - 4 Weeks of Murph Training. We have 3 more weeks coming up, but for more great workouts by Constantly Varied Gear, check out our Fitness Programming By CVG Facebook group with weekly workouts to win free gear!

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