As Memorial Day nears and the echoes of “Murph” begin to ripple through the gym, a common question arises: “Why are we doing this?” The answer is deeply personal. For some, it’s in memory of a loved one who served. For others, it’s the physical challenge—1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, followed by another 1 mile run. But at its core, Murph isn’t just about the reps—it’s about remembrance.
Memorial Day is a powerful and emotional reminder of the sacrifices made in defense of our country. It’s a day that brings reflection—on the lives lost, the families left behind, and the freedoms we often take for granted. Personally, it’s a mix of past and present. Years ago, I missed an opportunity to serve, a decision I often reflect on. And now, with my oldest son having joined the U.S. Marine Corps last August, my perspective has deepened. Attending his graduation at Parris Island filled me with pride—but it also made the reality hit harder. One day, he may be called to fight. And with that call comes risk. That truth gives Memorial Day, and the Murph Challenge, even more meaning.
At Black Flag Athletics, we encourage our community to take part in Murph not just for the workout, but for what it represents. When I sat with my own thoughts and asked why we do Murph, three core themes emerged:
1. Celebrating Our Humanity
Memorial Day is a reminder that those we honor weren’t just warriors—they were human. They laughed, loved, and feared just like the rest of us. Understanding their shared humanity allows us to connect more deeply with their sacrifice. Murph becomes a way to honor not just their duty, but their lives—their stories, emotions, and experiences.
2. Celebrating Each Other
The beauty of Murph is in the collective struggle. It’s a shared challenge that brings people together—each with their own reason for showing up. Completing the workout as a community strengthens the bonds between us. It’s sweaty, hard, and humbling—but it’s also an embodiment of unity, respect, and shared purpose. We don’t just honor the fallen—we uplift one another.
3. Respecting the Opportunity
The freedoms we enjoy weren’t free. They were paid for with the lives of brave men and women who answered the call. By taking part in Murph, regardless of whether we scale or do it as prescribed, we’re choosing to honor that sacrifice. We show respect by pushing ourselves, by choosing to do something hard when we could have chosen comfort. It’s a simple but powerful gesture: We show up—because they no longer can.
In the end, Murph is more than just a workout. It’s a tribute. A celebration of life and community. A challenge that calls us to dig deeper, reflect harder, and move forward with gratitude. As you lace up your shoes this Memorial Day, remember your “why.” Carry it with you through every rep and every step.
Yours In Fitness,
CSCS | CFL3 | Fitness Specialist | Biomechanics Specialist | USAWL1
“Take care of your body. It’s the only place you have to live.”
Owner/Head Coach – Black Flag Strength & Conditioning