Memorial Day Murph Gymparty Version

May 29, 2023

5

-

minutes warming up

45

-

60

minutes working out

Coach's Notes

Probably the most famous hero workout of them all! This is a very potent workout, so please modify as necessary. The workout starts and ends with a mile and you can break up the Pull-ups, Push-ups, and Squats however you'd like. If you have a weight vest, you have the option to add that for the entirety of the workout! And yes, I reused my video from last year when I was pregnant!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Murph Workout

1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
*completed with 20lb weight vest

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Modification Options
Option 1:
1-mile Run
20 Rounds
5 High-pulls or Inverted Rows
10 Push-ups
15 Air Squats
1-mile Run

Option 2:
5 Rounds
30 Quick Jumps
30 Toe Taps
30 Lateral Hot Feet

Then,
10-15 Rounds
5 Bent Row
7 Knee Push-ups
9 Air Squats

Then,
5 Rounds
30 Quick Jumps
30 Toe Taps
30 Lateral Hot Feet

Option 3 🤰
800-m Run/Walk/Stroller Ride/Baby Carry
8-10 Rounds
5 Seated Row
7 Elevated Push-ups
9 Air Squats
*Cap at 15-min.
800-m Run/Walk/Stroller Ride/Baby Carry
"

‍

Have a question? Chat with your coach.

Get Ready

✅ optional weight vest
✅ a plan on how you're going break up the reps"tional Pull-up bar.
📍 Map your distance.

‍

Warm-up
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Memorial Day Murph Gymparty Version

May 29, 2023

5

-

minutes warming up

45

-

60

minutes working out

Coach's Notes

Probably the most famous hero workout of them all! This is a very potent workout, so please modify as necessary. The workout starts and ends with a mile and you can break up the Pull-ups, Push-ups, and Squats however you'd like. If you have a weight vest, you have the option to add that for the entirety of the workout! And yes, I reused my video from last year when I was pregnant!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2023-05-29 Memorial Day Murph Gymparty Version by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Push-ups
Push-ups

Pushing Movements

Air Squats
Air Squats

Squat Family

Quick Jumps
Quick Jumps

Jumping Movements

Bent Over Rows
Bent Over Rows

Pulling Movements

Toe Taps
Toe Taps

Jumping Movements

Lateral Hot Feet
Lateral Hot Feet

Dynamic Movements

High-pulls
High-pulls

Pulling Movements

Inverted Rows
Inverted Rows

Pulling Movements

Seated Banded Row
Seated Banded Row

Pulling Movements

Elevated Push-ups
Elevated Push-ups

Pushing Movements