The Murph Challenge

Workout - The Murph Challenge

• 5min @ 8'00''/km
• 1.6km @ 5'30''/km
• 10 lots of:
  • 1min @ 0'00''/km
• 1.6km @ 5'30''/km
• 5min @ 8'00''/km

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Matthew Choi’s “Former College football players do the Murph Workout” is a solid reference. Here’s what you need to try the workout. Watch the full video for coaching cues.

Key points:

• The Murph is a full-body, high-volume challenge: 1 mi run, 300 squats, 200 push-ups, 100 pull-ups, 1 mi run.
• Tests mental grit and aerobic strength. The closing mile flushes out lactic acid.
• You only need a pull-up bar (park, playground, or home).
• Not ready for the whole thing? Half-version: half-mile runs, 150 squats, 100 push-ups, 50 pull-ups.
• Split reps into smaller batches (25 to 50 per set) for form and pacing.
• Eat a light meal or snack beforehand for fuel.

Workout example:

1. Run 1 mile (moderate pace)
2. 300 bodyweight squats (sets of 25 to 50 as needed)
3. 200 push-ups (sets of 20 to 30)
4. 100 pull-ups (bands or assisted if needed)
5. Run 1 mile (cool-down pace)

Beginner variation (half-Murph): 1/2 mi run, 150 squats, 100 push-ups, 50 pull-ups, 1/2 mi run.

Closing note: Try the full Murph or the half-version. Adjust distances and reps in the Pacing app.

References

• Former College football players do the Murph Workout - YouTube (YouTube Video)