Memorial Day is a time that we remember those we have lost in the line of service. Since soldiers are generally regarded as our strongest, fittest and most brave, many have launched initiatives that require some strength and fitness to honor and remember those who have given the ultimate sacrifice. Here’s some ideas that you could try with your friends and family around the Memorial Day holiday.

Murph Workout:

  • This workout, often tackled around Memorial Day, is named for Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005.
  • The workout includes starting with a 1-mile run, followed by 100 pullups, 200 pushups, and 300 unweighted squats, followed by another 1-mile run. An advanced option includes wearing a 20 pound vest.
  • You can tackle the strength moves in sets. For example, 10 pullups, 20 pushups, 30 squats x 10 sets.
  • You can modify the movements as needed. For example, if you aren’t able to do standard pullups, you can do assisted pullups or rows. You can do pushups on your knees or toes or even on an incline or against a wall if needed.
  • Your 1 mile runs could be run/walks or walks.
  • You can make the workout whatever you need based on your current fitness level. Most local Cross-Fit gyms will be offering Murph workouts at their locations during Memorial Day weekend. NW Personal Training is offering a free modified Murph workout for the community. Call 360.574.7292 for details.

Hero Workouts:

The Murph is probably the most popular Hero workout but there are hundreds of others that are a tribute to a fallen first responder or member of the military who has died in the line of duty. Find some of those workouts.

Self-Guided 5K Walk/Run Around Officers Row, Fort Vancouver And The Waterfront:

  • Park along Officers Row in front of the Eatery at the Grant House.
  • Head West along Officers Row and turn Left (south) at Fort Vancouver Way. About ¼ mile down the way, you’ll see the Clark County Veterans War Memorial dedicated to those who died in defense of our country. Take some time here to remember and honor. Feel free to explore the old Army Barracks.
  • Now continue South along Fort Vancouver Way to the bottom of the hill and turn Left at 5th street. About ¼ mile along 5th, you’ll see Fort Vancouver. Take some time to explore the property and better yet, pay a small fee of $10 and enter the historical fort and be taken back decades in time.
  • Once you’re done exploring, access the Confluence Land bridge Trail that will take you over the highway, past the Old Apple Tree and towards Columbia River. There will be plenty of areas to explore and read about.
  • Once onto the Columbia River waterfront, head right (west) past Who Song and Larrys. Head to Columbia and Philip Arnold Way where you’ll run into the “Remembrance Wall” which was painted in 2005 to honor military veterans from World War II to Vietnam. Take some time exploring the entire mural.
  • Now continue heading north along Columbia, turn right (East) onto Evergreen and back to your car along Officers Row. Treat yourself to a wonderful meal at the historical Grant House.

Run To Remember Half Marathon/10K/5K/Memorial Way On Sunday May 19th In Washougal:

Bring your friends and family to participate in this community event that raises funds for NW Battle Buddies, a local non-profit who provide service dogs for free to veterans who are suffering from PTSD. The route is lined with posters of local fallen heroes reminding us “Home of the FREE because of the BRAVE”.  Kids under 17 and veterans race for free. Register Today!

If any of these workouts are tough, just remember the struggle and sacrifice our heroes have endured and that may help you get through it.

Yours in health & fitness,
Sherri McMillan

Join us for the RUN TO REMEMBER WASHINGTON! Sunday May 19th in Downtown Washougal, WA (just across the river from Portland Oregon)

The 4th Annual Run to Remember WA will honor the brave men and women who have or are currently serving in our Armed Forces and remember those who have given the ultimate sacrifice fighting for our freedom. The Half Marathon, 10K, 5K and Memorial Mile running and walking event will benefit various Military Organizations.


Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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