Every year on Memorial Day weekend, gyms across the country pause to honor U.S. Navy SEAL Lt. Michael Murphy with the workout that bears his name. On Saturday, May 23 at 8 AM and 9 AM, Sierra Tango Fitness will join that tradition. Whether you've done Murph a dozen times or you've never heard of it before today, there's a version of this workout built for you — and we'd love to have you on the floor with us.

Who Was Lt. Michael Murphy?

Lt. Michael P. Murphy was a U.S. Navy SEAL killed in action in Afghanistan in 2005 during Operation Red Wings. He was posthumously awarded the Medal of Honor for his actions that day. "Murph" was his favorite workout, and the fitness community has carried it forward as a way to remember him and every service member who has given everything for this country.

The workout is hard on purpose. It's supposed to be. But it's also meant to be approachable — Murph isn't about the fastest time. It's about showing up, putting in the work, and remembering why we do it.

Choose Your Version

We're offering four versions so every member can participate at the level that's right for them.

Classic Murph

The original, as written:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Optional: wear a weighted vest (20 lb for men, 14 lb for women) for the full prescribed experience.

Partner Murph

Team up. Split the Classic Murph reps however you want — one partner works while the other rests. Great for first-timers who want the full experience without doing all 600+ reps solo. Bring a friend, or we'll match you with one.

Modified Murph

A scaled version that's still a serious workout:

800m run
50 TRX rows
100 incline push-ups
150 air squats
800m run

Chipper Murph

Broken into manageable rounds:

5 rounds of: 5 pull-ups, 10 push-ups, 15 air squats
Then run 800m
Repeat the run 4 times for a full Murph

Murph Prep Workouts

You don't have to walk in cold on May 23. We're running four prep workouts leading up to the event so you can build the volume, dial in your pacing, and figure out which version fits you best:

Saturday, April 25
Saturday, May 2
Saturday, May 9
Saturday, May 16

These sessions are open to all members and built around progressive doses of the Murph movements. If you've never done 100 pull-ups in a workout before, this is how you get ready.

How to Pace Murph (For First-Timers)

The single biggest mistake people make is going out too hot on the first mile. Run conservatively. The middle section — the pull-ups, push-ups, and squats — is where Murph is won or lost. Most experienced athletes break the reps into rounds rather than doing them straight through. A common approach: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. It keeps your shoulders fresh and your pace honest.

Whatever version you choose, the goal is to finish — not to win.

No Sign-Up Required — Just Show Up

There's no registration, no entry fee, and no roster to get on. Just roll into the gym the morning of Saturday, May 23 — pick the 8 AM or 9 AM heat, choose your version, and go. This is a community event built around honoring a hero and having fun pushing yourself alongside other people doing the same.

Bring a Friend or Family Member

Murph is better with people you care about. Bring a friend, a spouse, a sibling, a coworker, your kids — anyone who wants to honor LT Michael Murphy and put in some honest work. Guests are welcome and encouraged, no membership required. They can tackle the Classic, partner up with you, or knock out the Modified version. The more people on the floor, the better the energy.

Want to be ready when the day comes? Jump into one of the prep workouts leading up to it. If you're not a member yet, the easiest way in is to start your free 7-day trial so you can train with us before the event. Have questions about which version fits you? Reach out to the team.

See you on the floor, May 23.

The Murph 2026: Honor a Hero, Test Your Limits — Saturday, May 23