How to Do a Memorial Day Workout at Home

Memorial Day is a time for remembrance. It has also become a meaningful moment to challenge yourself physically.

While some people take on intense “hero workouts,” you don’t need a gym—or extreme training—to participate. With the right structure, you can create an effective Memorial Day workout at home that fits your space, your schedule, and your fitness level.

Why Do a Memorial Day Workout?

Many Memorial Day workouts are inspired by military-style training. One well-known example is the Murph workout, which combines running with high-rep bodyweight exercises.

But you don’t have to follow a demanding routine to take part. The real goal is simple:

• Move your body

• Challenge yourself

• Stay consistent with your fitness

Even moderate activity has real health benefits.

Step-by-Step Memorial Day Workout at Home 

Step 1: Set up your space and gather essentials

Before you begin, create a safe workout environment. Home workouts don’t require fancy equipment—your body weight can provide effective resistance—but you should clear at least 6–10 feet of space, remove clutter and wear supportive footwear. Keep water and a towel nearby and consider a mat for floor exercises and be sure to always consult a medical professional prior to exercising.

If you plan to incorporate walking, jogging, or running, a compact treadmill or walking pad may be helpful. Walking pads are simplified treadmills that fit under a desk, couch or bed and allow you to walk at low to moderate speeds. They are lightweight and easy to move, which makes them ideal for home offices.

Recommended activity levels

According to the World Health Organization, adults should do at least 150 minutes of moderate-intensity physical activity throughout the week. You can reach this target by spreading workouts across the week; every minute counts and even brief bouts of movement provide benefits. Having small weights or a treadmill at home can make activity throughout the day easier.

Step 2: Warm up properly

Whether you are doing a hero workout or a shorter circuit, warming up prepares your muscles and helps reduce the risk of injury. Start with five to ten minutes of light movements such as marching or jogging in place, jumping jacks, and arm circles to gradually raise your heart rate and loosen your joints.

Include dynamic stretches, such as lunging side to side, to activate the muscles you will use. If you plan to run (or walk briskly) as part of your Memorial Day workout, begin with a few minutes of easy walking to gradually increase intensity.

Step 3: Choose your workout structure

Option A: Modified Murph circuit

If you want to participate in the spirit of the Murph Challenge but need an at‑home version, try a modified circuit. The traditional Murph includes a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run. For a home‑based version:

• Runs/Walks: Replace each 1‑mile run with 10 minutes of brisk walking or jogging on a walking pad.

• Pull‑ups: If you don’t have a pull‑up bar, use resistance bands anchored to a door or perform inverted rows with a sturdy table. Breaking pull‑ups into smaller sets and using assistance such as a resistance band or TRX straps when needed.

• Push‑ups: Start with standard push‑ups; if you fatigue quickly or have limited strength, do push‑ups from your knees or place your hands on a bench or sturdy chair to reduce the leverage. Test how many you can do consecutively in training to determine how to partition the 200 repetitions.

• Body‑weight squats: If 300 squats at once is daunting, break them into sets of 10–20 with short rests. Sitting onto a chair and standing back up is a good modification. Maintain a steady breathing pattern and focus on form.

Aim to complete the circuit at your own pace. The Murph is a demanding workout, so modify movements and rep counts to match your ability and avoid injury.

Option B: Total‑body circuit

If a Murph‑style workout isn’t your style, follow a balanced circuit that targets all major muscle groups. ACE Fitness designed a home circuit with six groups of body‑weight exercises, each performed for 20–45 seconds. Here’s a simplified version you can perform as a Memorial Day tribute:

1. Lower‑body & core:

• Body‑weight squats or chair squats

• Push‑ups (on the floor or elevated)

• Jump squats or step‑ups (use a step stool)

• Front plank (hold 20–45 seconds)

2. Posterior chain & mobility:

• Superwoman or swimmers (lying on your stomach lifting opposite arm and leg)

• Lateral lunges

• Modified burpee (squat down, step out to plank, step in, rise onto toes)

• Glute bridge

3. Cardio & core:

• Forward/reverse lunges

• Downward‑facing dog to push‑up

• Jump lunges or marching in place

• Side plank

Perform each exercise for 20–30 seconds with 15–30 seconds of rest or light marching between moves. After completing all groups, rest for two minutes and repeat the circuit one or two more times. Always stop if you feel pain.

Step 4: Cool down and stretch

After your workout, spend at least five minutes cooling down. Walk slowly or march in place to lower your heart rate, then stretch major muscle groups—quadriceps, hamstrings, calves, hip flexors, shoulders, chest and back—until you feel a gentle tension. Stretching helps return your body to its pre‑exercise state and may improve flexibility.

Safety Tips and Modifications

1. Start slowly and listen to your body. If you haven’t been active recently, begin with shorter sessions and lower intensity. Exhaustion or joint pain may indicate that you’re overdoing it.

2. Pay attention to form. Body-weight exercises such as push-ups and squats should be performed with proper technique—keep your back straight, avoid locking joints and move smoothly to reduce strain.

3. Use household items as weights and supports. Filled water jugs or a backpack can provide resistance, and you can stabilise yourself by holding onto a wall or desk if needed.

4. Incorporate NEAT (non-exercise activity thermogenesis). Sitting for long periods is associated with increased risks of obesity, heart disease and diabetes. A walking pad or under-desk treadmill can encourage light movement throughout the day. Light walking may burn roughly 100–200 calories in 30 minutes and can help offset some of the negative effects of prolonged sitting.

5. Follow walking-pad guidelines. Start with short, slow sessions and gradually increase duration to avoid fatigue. Take breaks every 30 minutes, wear supportive footwear and maintain good posture. Adjust your monitor height if using a desk to help prevent neck or back strain.

6. Consult your healthcare provider. If you have pre-existing conditions or are new to exercise, speak with a healthcare professional before starting a vigorous workout. Stop immediately if you experience chest pain, dizziness or severe discomfort.

Conclusion

You can celebrate Memorial Day and honor fallen service members by challenging yourself with a workout at home. Whether you choose a modified Murph or a total‑body circuit, focus on proper form, gradual progression and adequate warm‑up and cool‑down. Incorporating tools like a walking pad can help you meet activity goals and break up sedentary time. Remember that the most meaningful tribute is staying healthy and active—rest as needed, stay hydrated and enjoy the feeling of movement as you reflect on the purpose of the holiday.

As always, consult a trained medical professional before doing any physical activity.