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 for this challenging routine. Here’s what you need to know to try this workout today. The full video offers extra detail and coaching cues worth your time.

Key Points:

• The Murph is a full‑body, high‑volume challenge split into phases: 1 mi run → 300 squats → 200 push‑ups → 100 pull‑ups → 1 mi run.
• It tests your mental grit and aerobic strength; the closing mile flushes out lactic acid buildup.
• You only need a pull‑up bar—find one at a park, playground, or set one up at home.
• Not ready for the whole thing? The half-version works: half‑mile runs, 150 squats, 100 push‑ups, 50 pull‑ups.
• Split the reps into smaller batches (25–50 per set) to keep your form crisp and control fatigue.
• Have a light meal or snack beforehand. You’ll burn heavy calories, and eating something gives you the fuel to sustain the effort.

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)

Beginner variation (half-Murph): ½ mi run → 150 squats → 100 push‑ups → 50 pull‑ups → ½ mi run.

Closing Note: Go for it—attempt the full Murph or swap in the half-version. Adjust the distances and reps to match your current paces in the Pacing app. You’ve got this. 🚀

References

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