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 lays out an effective strategy for completing the Murph in under 35 minutes—here’s a summary of the approach. Check out the full video for the complete context.

Key Points:

• The path to sub-35 minutes lies in breaking the 1-mile run and 3,000 bodyweight reps into smaller, manageable pieces.
• Work in 20 sets of 5 pull-ups, 10 push-ups, and 20 squats (or scale as needed). This approach keeps fatigue down and preserves movement quality.
• Stick to the same order for each set (pull-ups → push-ups → squats) and maintain careful counts. Consistency prevents confusion and mental strain.
• Target a steady pace for the runs (roughly 7.5 minutes per mile) and take short breaks between sets. These two factors control your overall time.

Workout Example:

1. Run 1 mile at a steady pace (aim for 7–8 minutes).
2. Complete 20 rounds of:
   • 5 pull-ups
   • 10 push-ups
   • 20 squats (Do the three movements in that order, then move to the next round.)
3. After finishing all 20 rounds, run the final 1 mile. Reported completion time: 32 minutes 30 seconds.

Closing Note: Give this approach a try and use the Pacing app to adjust rep counts or set lengths to fit your abilities. You’ll hit the sweet spot between speed and solid form.

References

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