HEW Fitness logo with a yellow and black star symbol to the left of the words 'HEW FITNESS' in bold yellow and blue letters.
Photo May 27 2024, 7 52 21 AM.jpg
A stylized black and white logo featuring an eagle with outstretched wings perched on the top of the word 'MOURN,' which is in large, bold, block letters.

Train with PURPOSE.
Sweat with HONOR.

Download Your FREE
Strength & Conditioning Guide Today!

What is the Murph workout?

Murph is more than a workout. It’s a tradition.

Named in honor of Navy Lieutenant Michael Murphy, who gave his life during Operation Red Wings in 2005, this Hero Workout is performed by millions across the globe each Memorial Day.

Whether you’re completing it RX, modified, or scaled, Murph is about honoring our fallen heroes through effort, sacrifice, and community.

Letter grading scale with A, B, C, D, F, and corresponding grade descriptions, and three stars on the left side.

What’s inside the training guide?

Cover page of a 2025 strength and conditioning guide for Murph training, featuring a logo with an eagle and the title in bold letters.
Yellow arrow pointing downward in a curved shape on a black background.

Our guide is designed for all fitness levels and includes everything you need to succeed:

  • A 28-day Murph training plan with strength and conditioning workouts

  • Murph scaling options and modified versions for beginners.

  • Hydration tips, hand care routines, and recovery strategies

  • A pacing and mindset guide for Murph

  • Final week prep

Whether you’re doing Murph solo, with your gym, or at a HEW Fitness location, this free resource will set you up for success.

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NEW TO HEW?

train with us!

Murph is powerful—but it’s even more meaningful when you do it alongside a community that pushes you to grow.

  • Whether you’re a first-time athlete or a seasoned HEWman, our expert coaches will guide you through the right options for your fitness level—so you can train with confidence and complete Murph in a way that’s safe, smart, and empowering.

  • Come train at your local HEW Fitness location and experience what it means to be supported by proven programming and a community that shows up with heart.

  • Jumpstart your Murph prep with our no-commitment intro options. Try us out and see what HEW is all about.

A black background with a circular design featuring a distressed white border and a central black star.

reserve your

[murph pack]

Want to commemorate your effort and give back?

Reserve your “Murph Pack” today at a HEW location near you—limited quantity available!

Each pack includes:

👕 Limited-Edition 2025 Murph T-Shirt

🏅 Commemorative Finishers Medal

🎁 Donation to The Navy SEAL Museum in Fort Pierce, FL

💙 A small way to give back to those who gave everything

➡️ Proceeds from your purchase will support Trident House Charities Program—a lifeline for Special Operations Forces & their families.

Green T-shirt with a graphic of a soldier and text honoring fallen heroes, featuring a list of exercise reps and a 1-mile run, dedicated to Lt. Michael P. Murphy.
Gray tank top with a black and white graphic of an eagle and the text 'MURPH' and 'HEW FITNESS'.
Finish line medal for the Murphy 5K race, featuring an eagle's head with outstretched wings, the text 'HEW FITNESS' on the ribbon, and the race details: '20 Murphy 5K 65 Finisher'.

Download YOUR free training guide now

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