MURPH 2026 INFORMATION

MURPH will be held on Saturday, May 23rd, 2026.

WHAT IS MURPH

MURPH is one of the most recognized HERO Workouts completed annually in honor of LT. Michael Murphy.

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

*Wearing a 20lb weighted vest*

WHY WE DO IT?

Murph is designed to test pacing discipline resilience and mindset…but most importantly, it is a shared experience.

Every year athletes of every fitness level take this challenge on together to work hard, dig deep, and learn something about themselves

WAYS TO ATTACK IT:

You can partition this workout into rounds through “CINDY” or “BIG CINDY”…

“CINDY”

1-Mile Run

20 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

1-Mile Run

OR

“BIG CINDY”

10 Rounds of:

10 Pull-ups

20 Push-ups

30 Air Squats

Generally, the best strategy is the one that allows you to keep moving consistently without blowing up early. That could look different for every individual: smaller sets, bigger sets, unpartitioned, as a partner workout, ½ Murph or ¾ Murph.

SCALING:

Scaling is not avoiding MURPH

Scaling is about doing MURPH properly.

EXAMPLES:

-Ring Rows/Jumping Pull ups

-Box Push-ups/DB Floor Press

-Reduced Volume (instead of 300 Air Squats, aim for 200 or 250)

-Walking and Running combinations for the 1-mile runs.

WHEN TO UPGRADE MOVEMENTS:

Before you increase volume or difficulty of the movements, ask yourself these questions:

Can I maintain movement quality?

Can I recover well between sets?

Can I keep moving consistently from start to finish?

Consider your time and scaling from last year, as this data is crucial for decision making.

THE WEIGHT VEST:

A weight vest should add to the challenge – not change the feel of the workout completely. Generally, we recommend you NOT use a weight vest for your FIRST Murph.

A Weight Vest comes after we ensure we have strong pacing throughout, movement consistency is first and foremost, and that we meet the intended stimulus of the workout (long steady and consistent work output for the duration of the time). In sum, you should look to EARN the weight vest.

YOUR FIRST TIME:

Start conservatively. Break earlier than you think you needto.

Respect the push-up volume (meaning consistently performing a high total number of push-up repetitions (volume) over time while ensuring proper form, managing recovery, and prioritizing consistency over intensity to avoid injury. Simply doing many push-ups is less important than how they are done and how the body reacts and recovers between sets).

First run at a pace that allows you to ease into the long work.

REMINDER:

Finishing Murph is not about suffering the most, it’s about managing your heart rate, stamina and endurance well for the entire workout.

HERE AT BLIND SIDE STRENGTH

MURPH will be held on Saturday, May 23rd, 2026. We will be running two 60-min Heats for Murph (it is ok if you overlap beyond the 60-min heat in order to finish your HERO WOD). First heat begins at 8:15AM (Arrive 15-minutes early to warm up) and the second heat will begin at 9:15AM. BSS Athletes please reserve your desired heat time early in advance so that us coaches can plan for equipment and spacing! Please feel freeto stick around after for some camaraderie!

We want to invite anyone from our community who is curious about MURPH to come out and attempt the HERO WOD or spectate with us, join us for that day with a $20 drop in session!