Every Memorial Day at enduraLAB, we come together for one of the most challenging and meaningful workouts in the fitness world: The Murph Challenge
It’s daunting. It’s humbling. And somehow, it’s one of the most powerful days of the year.
We show up to honor, to sweat, and to push ourselves, side by side with our community.
What Is the Murph Workout?
The Murph workout is a classic Hero WOD (Workout of the Day) performed in honor of Lt. Michael Murphy. It consists of:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
At enduraLAB, you’ll see athletes take this on in different ways. Some go full RX with a weight vest, while others choose to scale the workout to match their current fitness level.
And that’s exactly how it should be.
Scaling the Murph Workout
The beauty of Murph is that everyone can participate.
Whether it’s your first time or your fiftieth, scaling ensures you get the intended stimulus while staying safe and strong. You might:
- Break reps into manageable sets (like 20 rounds of Cindy-style: 5 pull-ups, 10 push-ups, 15 squats)
- Reduce total volume
- Modify movements (banded pull-ups, incline push-ups, etc.)
Not sure how to scale? We’ve got you covered 👇
Movement Guides + Scaling Options
Watch these quick videos to dial in your form and find the right variation for you:
- Pull-Ups (and scaling options)
👉 Watch - Push-Ups (and scaling options)
👉 Watch - Air Squats (and scaling options)
👉 Watch
Murph Strategy: How to Pace It Right
Murph isn’t just a workout, it’s a test of strategy, pacing, and mindset.
Before you jump in, take a few minutes to hear from Coach Lee and Adonys as they break down how to approach the workout, manage fatigue, and finish strong.
Community Matters Most
At the end of the day, Murph at enduraLAB isn’t about your time or your score.
It’s about:
- Showing up
- Honoring the meaning behind the workout
- Supporting the person next to you
You’ll feel the energy the moment you arrive and you won’t forget it.
Murph Shirts: Limited Pre-Order This Week Only
Let’s be honest… if you don’t have the swag, did you even do Murph?
(We’re kidding… kind of.)
We’re running a limited enduraLAB Murph shirt pre-order, and it’s only open THIS WEEK. Orders will be submitted Friday at noon, so don’t wait.
See You on Memorial Day
Whether you’re going RX, scaling, or just showing up for the experience, we’re proud to have you be part of this tradition.
Let’s honor. Let’s sweat. Let’s do Murph, together!
