And Why We Don’t Train Like That Every Day
Memorial Day Murph Workout:
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
Completing HERO workout Murph (however you tackle it) is an amazing and a rewarding accomplishment.
It’s truly a powerful experience.
The day and days after Murph, you can feel like you got hit by a truck.
Regardless of the route you took, how you personalized your experience, that feeling is completely normal and it serves as a powerful reminder of how demanding that workout / work load truly is.
Murph is a tribute workout.
An annual once a year tradition.
It’s an emotional and physical effort done for something bigger than ourselves.
It’s also 2 miles of running and 600 bodyweight reps.
If you wore a weight vest, pushed your pace, the impact on your body, mind, and nervous system is no joke.
Let’s break down why your body feels the way it does the next few days and how to take care of yourself.
1. Your Muscles Are in Repair Mode
That deep soreness you feel?
It’s your body healing.
You created microtears in muscle tissue, especially in your chest, triceps, shoulders, back, glutes, and quads.
This is normal. It’s part of how strength is built. But it takes time.
You might even feel some areas that weren’t the “main movers” like your hip flexors, calves, neck, or lower back, those took on some work too.
2. Your Nervous System is Tired
We often forget that the brain plays a huge role in physical effort.
During Murph, your central nervous system (CNS) worked hard to coordinate and push you through a high-volume, high-effort test.
That can leave you feeling mentally foggy, low-energy, and even emotionally flat for a few days.
Again, totally normal.
3. You Built Up an Oxygen Debt
Murph pushes your cardiovascular system into LONG sustained effort.
If you notice you’re short of breath today on stairs or feel more tired than expected, it’s not in your head.
Your body is still paying back the energy systems you used in the workout.
4. Your Hormones Were Impacted
For both men and women, workouts like Murph spike cortisol, the stress hormone.
That’s a good thing in the short-term, it helps us perform, but elevated stress without recovery can disrupt sleep, appetite, or energy.
You might notice you’re hungrier, sleepier, or even more emotional.
Acute systemic inflammation is a normal response and can affect mood, digestion and energy.
Again: normal.
5. Your Joints and Tendons Were Loaded
Murph involves high-rep movements that challenge not just muscles but joints and connective tissue.
Your knees, shoulders, and lower back may feel tight or achy.
These tissues heal slower than muscle.
Be kind to them.
6. You Gave a Lot Emotionally Too
Murph isn’t just a workout.
It’s a symbol. It brings up pride, reflection, sometimes grief, sometimes gratitude.
That emotional release, combined with physical fatigue, is real.
It’s why today might feel heavier than just “sore legs.”
So What Do You Do About It?
- Move Gently – A walk, light bike, or stretching helps stimulate blood flow and ease soreness.
- Continue to workout adjust your training gears, effort, be adaptable as your body is still in recovery mode
- Hydrate & Fuel – Replenish water and electrolytes. Eat quality food with protein and healthy carbs.
- Sleep Well – Deep sleep is when your body does its best recovery work.
- Mobility – Spend extra some time with the foam roller or a stretch session for your shoulders, hips, and spine.
- Breathe – Slowing down your breath helps regulate the nervous system and bring you back to balance (a few of these throughout your day – 5 sec inhale, 5 sec hold, 5 sec exhale.)
This Is Why We Don’t Train This Way Every Day
At Railroad, we train for longevity. For vitality. For capability that lasts into our 60s, 70s, and beyond.
Murph is one day. It’s powerful, meaningful, and intense.
But it’s not a daily formula for sustainable health.
This is why we don’t chase volume or redline effort every session.
Most days are for building, not testing.
For learning, not just grinding.
For getting strong, balanced, and capable, not just sore.
So today, if you feel wrecked, honor that.
It’s not a sign of weakness, it’s a sign you gave a lot of effort.
It’s a signal from your body that recovery matters just as much as training.
And it’s a reminder that you’re doing this for the long game.
You showed up.
You honored the fallen.
And now, it’s time to honor yourself with refueling, rest, recovery,
and a return to sustainable training.
