“MURPH” = “BODY ARMOR”

Honor the sacrifice with work

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May 14, 2026 12:19pm EDT

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Matte tone:

When Lt. Murphy did the workout now named after him, he called it “BODY ARMOR” and it was designed to train as you fight, meaning — with all your kit on. In combat, you never go anywhere without weight. If you run, you sprint with your weight on (and your guns). If you crawl, you have your kit on. It’s heavy and you get stronger to deal with it by training in it. That’s how it works.

It has become a global tradition to wear a weight vest during MURPH, done on Memorial Day. We’re all doing it and hope you’ll join us.

One note on a modification - Rows vs. Pull-ups:

The workout calls for 100 pull-ups. If you can and want to do it exactly as prescribed, good. If you need to modify this section, bent over sandbag rows also hit the “pull” movement. But they’re less taxing and for me, they don’t bring on elbow tendinitis. I’m not trying to talk you out of anything. I do the rows now because my elbows don’t cooperate very well with my life goals sometimes, and doing MURPH this way to honor the sacrifice is better than doing nothing.

—Jason
Cofounder, GORUCK