The Murph Workout has become one of the most iconic workouts in the world. Those who choose to take on the challenge quickly find out that it is no easy feat! The Murph Workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and another 1-mile run — all while wearing a 20-lb weighted vest.
The Murph Workout was first developed as a dedication to fallen Navy SEAL Michael Murphy, whose heroism during a mission in Afghanistan earned him the Medal of Honor. Since its creation, the Murph Workout has become a popular means of honoring and remembering the heroism of those who have sacrificed their lives in service of our country.
For any athlete who is interested in taking on this challenge and succeeding, a systematic approach is key. Proper planning and pacing are key elements to a successful Murph.
First, begin with the paperwork. Get your body and mind ready for the challenge with a warmup. This can be a few minutes of easy jogging and dynamic stretches.
Next, it’s time to set your pace. Make sure to keep a mindful pace throughout the workout; pushing yourself too hard, too soon can lead to increased levels of fatigue, potentially leading to injury.
Begin with the 1-mile run. This serves as the base pace for all the exercises that follow. Aim to keep this steady workload throughout the entire workout.
For the 100 pull-ups, 200 push-ups, and 300 air squats, break up the exercises into sets of 10-20 reps. This will help to keep your heart rate in control and reduce fatigue levels.
And finally, end with the second mile run. This should be a nice steady tempo with increased effort as you near the finish line.
So, what’s a good Murph time? This largely depends on the individual and their own fitness level. Completing the Murph in under 30 minutes is an impressive feat; under 45 minutes is considered good; and under 1 hour is an accomplishment to be very proud of.
Overall, the Murph Workout is an admirable challenge. For those looking to take it on, proper preparation and pacing are key strategies for accomplishing it!