Memorial Day is almost here, and that means one thing at Capital City Fitness — it's Murph season.

In this episode, Coach Mike breaks down everything you need to know to tackle the legendary Memorial Day Murph workout, whether you're a seasoned athlete or stepping up to the challenge for the very first time.

The Murph — named in honor of Navy SEAL Lieutenant Michael Murphy, who gave his life in Afghanistan in 2005 — consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run to finish.

Capital City Fitness has been doing this workout as a community event for 15 years, and this episode brings all of that hard-earned experience straight to your ears.

Coach Mike covers:

• What the Murph is and the powerful story behind why we do it
• Nutrition strategies for the days leading up to and the morning of the workout
• The 5/10/15 partitioning method — the smartest way to break up the reps and actually finish
• Pacing tips so you don't burn out on the first mile run
• Modifications for every fitness level — including band-assisted pull-ups, inverted rows, elevated push-ups, and the Half Murph option
• The mental side of pushing through when your body wants to quit

Whether you're joining us at Capital City Fitness on Monday, May 25th or taking on the Murph on your own, this episode gives you a real game plan.

Ready to start your fitness journey? Visit CapitalCityFit.com to schedule your free consultation.