How Murph Became the Most Legendary Fitness Challenge Ever The Murph, also more popularly known as the Murphy Challenge is a workout done to honor Navy Seal Michael Murphy who came up with this workout as part of his normal fitness routine while away from the gym. It goes like this: run 1 mile, do 100 pullups, 200 pushups, 300 squats, and then run another mile. Historically, I have never been a big workout guy. I'd fool around for a couple months here and there but have been grinding it out workouts for almost a year straight now. I usually give up because I get bored but I found out about this a couple of months ago and have been working towards putting it all together in one workout. This morning was the day and I successfully completed the entire workout in just over 51 minutes. I was shooting for under an hour so I was very excited to be almost 9 minutes under that time. Has anyone else done this workout? If so, any advice moving forward? And for full transparency, I did not do it with the weighted vest.
Good for you. My workout is 30 mins on the treadmill at slow speed with inclines because of my knees.
Haha! I'd first question why your pants would be down 100 times to begin with but then again, maybe I don't want to know...
Not all at once. They were done in smaller sets spread out over about 25-28 minutes. Most I can do without stopping is around a dozen or so.
I couldn’t sleep Easter morning so I decided to complete my second Murph. It was 70 and muggy at 5:30am. I felt like I was struggling and my time ended up being two minutes slower than my first attempt. Not what I had hoped for but I do think the weather played a role.
jrider you sound alot like me with workouts. They tend to get boring over time. You got me kinda interested in this though. I gotta work on the individual numbers before i try em all at once. Maybe by end of summer?
That is exactly how I started. Once I had what I felt was a decent number for the non running parts, I started to put them together but at a reduced amount. When I was around 75% for each number, I decided it was time to put it all together at 100% of each activity and I think this approach served me well. Now I am working on cutting time down on the running part because I am a slow runner.
I gotta ask, after you run a mile and are then doing the other exercises, do you do something like 6 sets of each. For example, 16 pull ups, 33 push ups, and 50 squats then repeat.
I do 15 sets broken down into 3 subsets and it goes like this: 7 pullups, 15 pushups, 20 squats for 5 sets then 6, 15, 20 for another 5 sets and finally 5, 10, 20. This leaves me 10 short on pullups so I then just do 2 more sets of 5 each. I'd like to compress it more but my body isn't ready yet.
I turned 49 today and decided this morning to do a half Murph before going to cut wood for half the day. It was very muggy and in the mid 70’s by 6:30 this morning so I was drenched when done but it was a good way to start the day.
