Former College football players do the Murph Workout - Matthew Choi

Aug 13, 2025

Intro: This is a quick summary of “Former College football players do the Murph Workout” 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:

The Murph workout is a full‑body, high‑volume routine: 1 mi run → 300 squats → 200 push‑ups → 100 pull‑ups → 1 mi run.
It’s designed to test both mental toughness and endurance; the final mile helps flush out lactic acid.
No special equipment needed except a pull‑up bar (park, monkey bar, or home bar).
Scale the workout if needed: half‑mile runs, 150 squats, 100 push‑ups, 50 pull‑ups, then another half‑mile.
Break reps into manageable sets (e.g., 50‑repetition blocks) to maintain form and manage fatigue.
Eat a light meal or snack beforehand to fuel the high‑calorie burn.

Workout Example:

1. Run 1 mile (moderate pace)
2. 300 body‑weight squats (break into sets of 25‑50 as needed)
3. 200 push‑ups (break into 20‑30 reps per set)
4. 100 pull‑ups (use bands or assisted variations if needed)
5. Run 1 mile (cool‑down pace)

Optional half‑Murph for beginners: ½ mi run → 150 squats → 100 push‑ups → 50 pull‑ups → ½ mi run.

Closing Note: Give the Murph a try (or its scaled version) and feel free to adjust the distances and rep counts to match your current paces in the Pacing app. You’ve got this—let’s crush it together! 🚀