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  MONDAY MEMORIAL DAY *HONOR WORKOUT* MURPH WORKOUT FOR TIME

  Posted by Taylor on May 22, 2026 at 9:53 am

  MONDAY MEMORIAL DAY *HONOR WORKOUT* MURPH WORKOUT FOR TIME

  HONOR WORKOUT *Honoring those who gave their lives in service of our country*

  *Memorial Day is a U.S. holiday observed on the last Monday in May to honor military members who died while serving the country. Originally called “Decoration Day,” it began after the Civil War when communities decorated the graves of fallen soldiers with flowers and flags. The holiday’s origins are debated, with several towns claiming to be the birthplace, though Waterloo, New York, was officially recognized by the federal government in 1966. In 1868, General John A. Logan helped establish a nationwide day of remembrance on May 30. After World War I, the meaning of the holiday expanded to honor Americans who died in all wars, not just the Civil War. In 1971, Memorial Day officially became a federal holiday observed on the last Monday of May.

  Today, Memorial Day traditions include:

  • Visiting cemeteries and memorials

  • Placing flags and flowers on graves

  • Parades and ceremonies

  • A national moment of remembrance at 3:00 p.m.

  • Honoring military sacrifice while also marking the unofficial start of summer

  Reference: https://www.asomf.org/the-history-of-memorial-day/

  *“Murph” is a workout named in honor of Lt. Michael P. Murphy, a U.S. Navy SEAL killed in action during Operation Red Wings in Afghanistan on June 28, 2005. He posthumously received the Medal of Honor for leaving cover under heavy fire to call for help, an act that cost him his life but helped save teammates. The workout honors him and other fallen service members.

  Breakdown of respectable times:

  • Beginner: Anything under 60 to 75 minutes is a great starting benchmark.

  • Experienced (Unweighted): Under 45 minutes is highly respectable.

  • Experienced (With Vest): Under 60 minutes is a strong target.

  • Elite: Under 40 minutes.

  Demos:

  Pull up/Pulls Versions:

  Strict Pull up:https://www.youtube.com/watch?v=HRV5YKKaeVw

  Kipping: https://www.youtube.com/watch?v=r45xLlH7r_M

  Butterfly Pull up: https://www.youtube.com/watch?v=OenVG15QMj8

  Banded Pull up https://youtube.com/shorts/P5lNB-BEIuM

  Neutral Pull https://youtube.com/shorts/QcYAACGq9g0

  Pull down https://youtube.com/shorts/na3uZT63E7g

  TRX https://youtube.com/shorts/Y7YCDuLK9gg

  Seated Muscle Ring https://youtube.com/shorts/e8jBXURe9XE

  Push up/Push Versions:

  https://youtube.com/shorts/8lYxB3KblZI

  Knee Push up

  Incline Push up

  Squat

  https://youtube.com/shorts/v4iXqTHSd2U

  ***ALL VERSIONS START & END W/ 1 MILE RUN***

  ONE SHOT: (The OG)

  (UNPARTITIONED)

  • 1 Mile Run

  • 100 Pull ups

  • 200 Push ups

  • 300 Squats

  • 1 Mile Run

  ————————

  THE CLASSIC: (most popular)

  (20 Rounds)

  • 5 Pull ups

  • 10 Push ups

  • 15 Squats

  ————————

  MINI ROUNDS: (1st time with vest -this may help)

  (33 Rounds)

  3 Pull ups

  6 Push ups

  9 Squats

  Then 1 Round

  1 Pull ups

  3 Push ups

  3 Squats

  THE GAMES:

  (5 Rounds)

  20 Pull ups

  40 Push ups

  60 Squats

  ——————–

  PUSH UP SAVER:

  (20 Rounds)

  5 Push ups

  5 Pull ups

  5 Push ups

  15 Squats

  
  

  ——————–

  BIG CINDY: (if you are good at pull ups)

  (10 Rounds)

  10 Pull ups

  20 Push ups

  30 Squats

  ————

  LEG SAVER:(if you need legs to rest for second mile)

  (15 Rounds)

  5 Pull ups

  10 Push ups

  20 Squats

  Then 5 rounds of

  5 Pull ups

  10 Push ups

  asomf.org

  Just a moment...

  Just a moment...

  Taylor replied 1 week, 5 days ago 1 Member · 0 Replies
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