Even if you’re not planning to do the Murph, this time of year gets people searching for parks and trails to train for the Murph in Omaha, which also happen to be some of the best parks and trails in Omaha for walking, running, and getting outside.
If you’ve spent any time around the military community, or just know a few people who voluntarily do hard things before 9 AM, you’ve probably heard of the Murph.
And if you haven’t, here’s the short version: it’s a workout that shows up every Memorial Day and humbles a lot of people real fast.
But here’s the thing…
Whether you’re heading to Zorinsky, Chalco, or one of the many trails across the city…
Or whether you’re training or just trying to move a little more before summer hits, these spots deliver.
Training for the Murph at a Glance
- The workout: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run in a 20 lb vest
- Where to train: Zorinsky Lake, Chalco Hills, Standing Bear Lake and Walnut Creek
- Scaling it: most people break up the reps or skip the vest
- Honors: Navy Lt. Michael Murphy on Memorial Day
Table of Contents
What Makes a Great Park or Trail in Omaha?
When people look for parks and trails to train for the Murph in Omaha, they’re usually looking for:
- A solid running loop
- Space to stop and do bodyweight workouts
- Shade (because Nebraska doesn’t mess around)
- A place that feels safe and easy to access
But those same things also make for great:
- Family walks
- Weekend hikes
- Casual runs
- “I need to get out of my house before I lose it” moments
Which is why many of these double as the best walking trails in Omaha too.
Top Parks and Trails in Omaha for the Murph Training (and Everyday Life)
Chalco Hills Recreation Area
This is easily one of the most popular parks and trails in Omaha; for good reason.
- ~2.5–3 mile loop
- Wide, clean paths
- Always something going on
Whether you’re doing Murph prep or just looking for reliable Omaha walking trails, Chalco is a go-to.
Standing Bear Lake
Simple. Predictable. Effective.
- ~3–3.25 mile loop
- Great for pacing runs
- Open areas for workouts
It’s one of the most commonly recommended spots for both Murph training and casual walking.
Walnut Creek (Papillion)
A quieter option that still delivers.
- Just over 3 miles
- Scenic and well-kept
- Less crowded
This one came up repeatedly in local recommendations and is a solid choice if you want one of the best parks and trails in Omaha without the crowd.
Keystone Trail
If loops drive you crazy, this is your escape.
- Long, connected trail
- Flexible distance
- Great for endurance
Perfect if you’re looking for places to walk in Omaha that don’t feel repetitive.
Flanagan Lake
A newer favorite that’s getting a lot of attention.
- ~5 miles full loop
- Open and safe
- Easy to scale distance
Half loop = manageable
Full loop = you made a decision today
Blackhawk Park (Bellevue)
Underrated and low-pressure.
- Flat, shaded
- Shorter routes
- Quiet atmosphere
Great for beginners or anyone easing into a routine.
Zorinsky Lake
If you ask people about parks and trails in Omaha, this is one of the first names that comes up.
- ~3 mile loop (west side is the favorite)
- Mix of shaded and open sections
- Easy to extend distance or keep it simple
Zorinsky hits that sweet spot where it works for everything—Murph training, casual runs, and some of the most consistent Omaha walking trails you’ll find.
It’s also a great option if you want a slightly more natural feel than Chalco without going full hiking mode.
If you’re near the west side of Omaha, spots like Zorinsky, Chalco, and Walnut Creek give you some of the most reliable trails in the metro.
Prairie Queen / Prairie View
Shorter loops, high convenience.
- 1.5–2 miles
- Easy for repeat laps
- Family-friendly
These are ideal if you want quick, consistent access to Omaha parks for running or walking.
Fontenelle Forest + Nature Trails
If you want something a little more intense:
- Hills
- Natural terrain
- More of a hiking feel
Frequently recommended for outdoor lovers and a great way to mix up your routine.
Don’t Ignore Your Shoes (Seriously)
Before you commit to any of these parks and trails to train for the Murph in Omaha, make sure your shoes aren’t setting you up for failure.
We covered this in our Peak Performance interview, what to wear, how to avoid injuries, and what actually matters when you’re logging miles.
👉 Peak Performance Interview – Best Running Shoes & Fit
And if weather ruins your plans (because it will at some point):
👉 Indoor walking options – Indoor Walking Tracks in Omaha: Where to Stay Active All Winter
You Don’t Have to Be Training for the Murph
Let’s be honest.
Most people reading this are not about to go do:
- 100 pull-ups
- 200 push-ups
- 300 squats
And that’s fine.
Because the same parks and trails in Omaha people use to train for the Murph are also perfect for:
- Walking with your kids
- Getting back into a routine
- Clearing your head after a long day
- Pretending you’re going to run…then walking (we’ve all been there)
Final Thought on Parks and Trails to Train for the Murph in Omaha
You don’t need a big goal to use these spaces.
You just need a reason to get outside.
And whether that reason is Murph or just surviving the week, Omaha has more than enough trails and parks to make it happen.
Frequently Asked Questions About the Murph in Omaha
What is the Murph workout?
The Murph is a Memorial Day workout honoring Lt. Michael Murphy. It includes a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1-mile run – all while wearing a 20 pound weighted vest.
Do you have to do the Murph exactly as prescribed?
No. Most people modify it by breaking up reps or skipping the weighted vest. Many people training at parks and trails to train for the Murph in Omaha scale it to their fitness level.
Where can you train for the Murph in Omaha?
Some of the best parks and trails to train for the Murph in Omaha include Zorinsky Lake, Chalco Hills, Standing Bear Lake, and Walnut Creek. These locations offer space for running and bodyweight workouts.
Do you need a gym to train for the Murph?
No. Many people train outdoors using parks, trails, and playground equipment for pull-ups, push-ups, and squats.
When do people usually do the Murph?
The Murph is most commonly done on Memorial Day, but many people train throughout May at parks and trails in Omaha to prepare.
