Train with PURPOSE.
Sweat with HONOR.

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Strength & Conditioning Guide Today!

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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.

What’s inside the training guide?

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.