Sub-35 Minute Murph Challenge

Workout - Sub-35 Minute Murph Challenge

• 10min @ 11'00''/km
• 1.6km @ 7'30''/mi
• 20 lots of:
  • 45s @ 0'00''/km
• 1.6km @ 8'15''/mi
• 10min @ 12'00''/km

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Intro: Matthew Choi has a strategy for finishing the Murph under 35 minutes. Here’s the gist; watch the full video for context.

Key points:

• Sub-35 comes from breaking the 1-mile run and 3,000 bodyweight reps into smaller chunks.
• 20 sets of 5 pull-ups, 10 push-ups, 20 squats (or scaled). It keeps fatigue down and form clean.
• Same order each set (pull-ups, push-ups, squats), careful counts. Consistency prevents confusion.
• Steady run pace (around 7.5 min/mile) and short breaks between sets control your total time.

Workout:

1. Run 1 mile at a steady 7-8 min pace.
2. 20 rounds of:
   • 5 pull-ups
   • 10 push-ups
   • 20 squats (Same order each round.)
3. After all 20 rounds, run the final 1 mile.

Reported time: 32 minutes 30 seconds.

Closing note: try the approach and use the Pacing app to adjust rep counts or set lengths to your ability.

References

• Best way to Complete the MURPH Workout under 35 mins! - YouTube (YouTube Video)