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Honor America’s Fallen Heroes by Embracing the Murph Workout This Memorial Day Weekend Plus 5 Benefits of Strength Training

benefits of strength training lifting mdw workout memorial day weekend murph workout May 23, 2024

From Bravery to Burpees:

As we’re winding down the 3 week Total Body Express Challenge with Memorial Day Weekend just around the corner, you know what that means: time for the traditional Murph workout! This challenging routine isn't just a test of physical endurance but also a powerful way to honor our fallen heroes. Named after Navy Lieutenant Michael Murphy, this workout consists of:


1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run


If you’re going for the full challenge, you will also wear a 20lb weighted vest while completing the workout (don’t worry – there are plenty of modifications you can incorporate to complete this workout safely!). It’s tough, yes, but incredibly rewarding.


Strength training plays a crucial role in this intense workout, and today I want to highlight five incredible benefits of strength training backed by solid research. Understanding these benefits and incorporating them into your regular fitness routine will help you tackle the Murph confidently and reaffirm that you can do hard things!


Enhanced Metabolic Rate: Strength training boosts your metabolism. According to a study published in the Journal of Applied Physiology, strength training increases resting metabolic rate by up to 7% for both men and women. This means you’ll burn more calories even when you’re not working out, making it easier to maintain a healthy weight.


Improved Bone Density: Lifting weights is excellent for bone health. Research from the Journal of Bone and Mineral Research shows that resistance training increases bone density and reduces the risk of osteoporosis, especially in postmenopausal women. Stronger bones mean fewer injuries and a more resilient body as you age.


Better Cardiovascular Health: While cardio is great for your heart, strength training also plays a vital role. The American Heart Association recommends incorporating strength training into your fitness routine to improve cardiovascular health. Studies show that regular strength training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.


Increased Muscle Mass and Strength: Strength training is the most effective way to build muscle mass and strength. A study in the Medicine & Science in Sports & Exercise journal found that participants who engaged in regular resistance training saw significant increases in muscle mass and strength, which translates to better overall physical performance and endurance.


Enhanced Mental Health: Strength training isn’t just good for your body—it’s also great for your mind. Research published in the JAMA Psychiatry journal found that resistance exercise significantly reduces symptoms of depression and anxiety. Regular strength training can boost your mood, improve your self-esteem, and enhance your overall mental well-being.


So, whether you’re gearing up for the Murph workout this Memorial Day or simply looking to improve your fitness, remember that strength training offers a plethora of benefits. Embrace the challenge, honor our heroes, and let’s get stronger together!



Coach Tatiana


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