Best way to Complete the MURPH Workout under 35 mins! - Matthew Choi

Aug 13, 2025

Intro: This is a quick summary of “Best way to Complete the MURPH Workout under 35 mins!” from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Break the 1‑mile run and 3,000 body‑weight reps into manageable sets to stay under 35 minutes.
Use 20 total sets of 5 pull‑ups, 10 push‑ups, and 20 squats (or similar smaller clusters) to keep fatigue low and form solid.
Keep a clear count and a simple order—pull‑ups → push‑ups → squats—for each set; this prevents losing track and reduces “burn‑out.”
A consistent pacing plan (e.g., ~7.5 min per mile) plus short recovery between sets helps control overall time.

Workout Example:

Run 1 mile (aim for ~7–8 min).
Complete 20 rounds of:
- 5 pull‑ups
- 10 push‑ups
- 20 squats (Do the three movements in that order, then start the next round.)
After all 20 rounds, run the final 1 mile. Total time reported: 32 min 30 sec.

Closing Note: Try this split‑set Murph strategy today and adjust the rep counts or set length in the Pacing app to match your own speed. You’ll find a solid balance between speed and form—good luck, and keep crushing those goals!