If You Still Want to Try This Year’s Murph Workout, Here’s What to Know

The Murph — 1-mile run, 100 pullups, 200 pushups, 300 squats, 1-mile run, done in honor of Medal of Honor recipient Navy SEAL Lt. Michael Murphy — sees thousands of unconditioned participants each Memorial Day, with a non-trivial share ending up hospitalized for rhabdomyolysis. First-timers without a baseline of similar volume should halve the reps, skip the weight vest, and treat the following day as active recovery or mobility work to prevent muscle protein breakdown and kidney stress.