CrossFit Games Veteran Dan Bailey Shares His Advice on How to Prep for the 'Murph'

The Memorial Day Murph Challenge has become an annual tradition, where people all over the country complete the grueling ‘Murph’ workout (a 1-mile run, 300 squats, 200 pushups, 100 pullups, and another 1-mile run) as a way of honoring the memory of those who lost their lives while serving in the Armed Forces.

If you’re planning to participate this year, then why not check out what five-year individual CrossFit Games veteran Dan Bailey does to prepare for his Murph?

Bailey, who won the 2011 Reebok CrossFit Games Open, and received the Spirit of the Games Award in 2015, recently posted a video to Youtube where he showed just how hard he goes in his Murph training.

For instance, rather than running, he likes to pull a sled. However, aware that this isn’t exactly something that everybody will have access to in quarantine, he demonstrates how you can use a weighted strongman bag and strap to fashion your own.

The video also includes some practical advice for people who aren’t CrossFit Games pros, especially when it comes to the question of whether or not to go all out and do the Murph in a 20-pound weighted vest.

“If you don’t have a weight vest, or if you’ve never done Murph vested and that’s a little bit intimidating for you, just take three quarters of the reps instead,” says Bailey.

“If you’ve never worn a vest in Murph, and you want to wear a vest in Murph, just put on the 20-pounder,” he continues. “That’s a great way to test out how you feel on your pullups, your pushups, your air squats. Just breathing, you’ll find out, is going to be one of the more difficult things. Every time you take a breath, those muscles have to work a lot harder.”

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