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Memorial Day Murphy
Thursday, May 21 - Wednesday, May 27
Seismos Fitness Center/Track & Field
Come together for a Memorial Day tribute workout and honor those who gave their all.
Wear a weight vest (20lb men / 14lb women)
- ?1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
Scaling options you don't have to be an elite athlete to participate. Partitioning: You can break up the reps (e.g., 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats) rather than doing them straight through.
- Modified Movements: Replace pull-ups with ring rows or squats with assisted movements as needed.
- "Mini-Murph": A half-distance version (e.g., 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run)
- Beginner: Use modified movements like ring rows or jumping pull-ups and push-ups from the knees or elevated.
- Team Options: Partners can split the reps however they choose, or alternate 400m runs to complete the total distance.
Safety: Ensure there is a mandatory thorough warm-up period that includes dynamic movements for torso, shoulders and hips to prevent injury during the 600 total bodyweight reps. Please be sure to do a proper cooldown to bring heart rate and blood pressure back to resting levels, prevent dizziness, and reduce muscle stiffness.
Prizes are a Navy 250th T-shirt, MWR headband or other commemorative items while supplies last. FREE. Pre-register at the Gear Issue Desk. All levels welcome, with options for everyone.
Share a workout selfie of you in action, photo of your smart watch or phone app of excerise completed. Head to Gear Issue to reedem your prize!
