The Murph Workout: Honoring Memorial Day Through Movement, Strength, and Community

Every Memorial Day, athletes, service members, gym communities, and everyday individuals across the country come together to complete one of the most meaningful workouts in fitness culture: the Murph.

But Murph is more than just a workout.

It is a tribute.

At Balanced Physical Therapy + Wellness, we believe movement can tell a powerful story, and the Murph workout is one rooted in sacrifice, resilience, and remembrance. As physical therapy experts, our goal is not only to help people move better, but to help them move safely while participating in the activities that matter most to them.

That is why Kevin Williams, PT, is sharing expert guidance and modifications to help more people participate in Murph safely, including those with injuries, mobility limitations, or movement restrictions.

What Is the Murph Workout?

The Murph workout is a Memorial Day tradition created in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. Lieutenant Murphy was awarded the Medal of Honor for his extraordinary bravery and sacrifice.

Originally called “Body Armor,” the workout became known as “Murph” after his death and has since become one of the most recognized Memorial Day workouts in the country.

The traditional Murph workout includes:

• 1 mile run

• 100 pull ups

• 200 push ups

• 300 air squats

• 1 mile run

Many participants also wear a weighted vest for an additional challenge.

While Murph is physically demanding, its purpose goes far beyond fitness. It is a way to honor fallen service members, challenge ourselves mentally and physically, and come together as a community in remembrance.

There are many ways to participate

One of the biggest misconceptions about Murph is that you have to complete the workout exactly as prescribed in order for it to “count.”

That is simply not true.

The spirit of Murph is participation, effort, remembrance, and pushing yourself in a meaningful way. At Balanced Physical Therapy + Wellness, we encourage people to meet their body where it is while still participating safely and confidently.

According to Kevin Williams, PT, modifications are not “taking the easy way out.” They are smart movement strategies that allow more people to safely experience the purpose behind the workout.

Murph Modifications from Kevin Williams, PT

Whether you are recovering from an injury, managing joint pain, building strength, or simply new to high intensity workouts, there are many ways to safely modify the Murph while still honoring the meaning behind it.

Running Modifications

The traditional Murph begins and ends with a 1 mile run, but that does not work for every body.

Kevin recommends alternatives such as:

• walking

• biking

• rowing

These options can help reduce impact on the joints while still challenging endurance and cardiovascular fitness.

Pull Up Modifications

Pull ups can be especially difficult for individuals with shoulder injuries, limited upper body strength, or mobility restrictions.

Kevin suggests:

• ring rows

• inverted barbell rows

• band assisted pull ups

• jumping pull ups

These variations allow participants to build pulling strength while decreasing strain on the shoulders and upper body.

Push Up Modifications

Push ups can place a significant load on the wrists, shoulders, and core.

To make them more accessible, Kevin recommends:

• incline push ups using a wall, box, or table

• knee push ups instead of toe stance push ups

These modifications still target strength and endurance while reducing stress on the body.

Squat Modifications

For participants with knee pain, hip restrictions, or balance concerns, adjusting squat depth can make a huge difference.

Kevin recommends setting up:

• a box

• bench

• elevated surface

This allows participants to briefly sit back before standing again, helping maintain consistent depth while improving safety and confidence.

Another Important Modification: Adjust the Volume

Murph is a high volume workout, and one of the smartest ways to scale it is simply reducing the total amount of work performed.

Kevin recommends:

• completing 1/4 or 1/2 mile instead of full miles

• reducing repetitions in half

• skipping the weighted vest

• breaking exercises into manageable sets

  
  

Instead of attempting:

• 100 pull ups straight through

• 200 push ups straight through

• 300 squats straight through

  
  

Participants often partition the workout into smaller rounds such as:

• 10 rounds of:

  • 10 pull ups

  • 20 push ups

  • 30 squats

Or:

• 5 rounds of:

  • 20 pull ups

  • 40 push ups

  • 60 squats

These approaches help improve pacing, reduce injury risk, and make the workout more achievable for a wider range of fitness levels.

Why Physical Therapy Matters During Events Like Murph

High intensity workouts place stress on the body, especially when movement patterns, mobility restrictions, or old injuries are ignored.

That is where physical therapy becomes incredibly valuable.

At Balanced Physical Therapy + Wellness, our team helps athletes and active individuals:

• improve mobility

• reduce injury risk

• modify workouts safely

• improve recovery

• build strength and endurance

• return to activity after injury

Whether you are training for Murph, participating in your first fitness event, or simply trying to stay active safely, working with a physical therapist can help you move with more confidence and less pain.

Honoring Memorial Day Through Movement

At its core, Murph is not about perfection. It is about remembrance, resilience, gratitude, and community.

Whether you run every mile, walk part of it, modify every movement, or simply show up and participate alongside others, you are still honoring the purpose behind the workout.

This Memorial Day, remember to listen to your body, prioritize recovery, and move with intention.

And if you need support along the way, the team at Balanced Physical Therapy + Wellness is here to help you stay strong, healthy, and moving safely every step of the journey.