Farrell's Maple Grove

🇺🇸 Memorial Day Weekend Workout Challenge 🇺🇸

Have you ever heard of a “Murph”? 👀

The Murph workout is one of the most well-known Memorial Day workouts in the fitness world. It was created to honor Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan in 2005.

The original workout is TOUGH:
🏃 1 mile run
💪 100 pull-ups
🔥 200 push-ups
🦵 300 squats
🏃 1 mile run

…and many complete it wearing a weighted vest.

But here’s the thing… Memorial Day workouts aren’t about being the fittest person in the room. They’re about pushing yourself, honoring sacrifice, and appreciating what your body CAN do. ❤️

So this weekend, challenge yourself with a version that fits YOUR fitness level!

🔥 Beginner Murph:
✔️ 1/2 mile walk or jog
✔️ 20 rows or band pulls
✔️ 40 push-ups (wall, bench, or knees works!)
✔️ 60 squats
✔️ 1/2 mile walk or jog

🔥 Intermediate Murph:
✔️ 1 mile run/walk
✔️ 50 rows or pull-ups
✔️ 100 push-ups
✔️ 150 squats
✔️ 1 mile run/walk

💡 Tip: Break the reps up into small rounds!
Example:
5 pull-ups
10 push-ups
15 squats
Repeat! 👊

Most importantly… MOVE this weekend.
Honor those who gave everything by taking care of the body you’ve been given. 🇺🇸❤️

If you complete a Murph workout this weekend, post a sweaty selfie below or tag us! We want to cheer you on! 🔥