Heard about the Murph Challenge and looking for some specific training? Well whether it’s your first time trying the workout or your 10th, we’ve got a Murph Challenge training guide that will set you up for success when the day comes.
But before we dive into some specifics, let’s look at the history of the Murph workout and understand a little more about why individuals choose to do it year after year.
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History of the Murph Challenge
The Murph Challenge is named after Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. Lt. Murphy was leading a four-man reconnaissance team on a mission to locate a key Taliban leader when they were ambushed by a large enemy force.
Despite being outnumbered and outgunned, Lt. Murphy made the selfless decision to expose himself to enemy fire in order to make a radio call for reinforcements. He was shot multiple times but managed to complete the call before succumbing to his injuries. As a result of his bravery and leadership, the reinforcements were able to reach his team and repel the enemy attack.
In honor of Lt. Murphy’s sacrifice, the Murph Challenge was created as a way to raise awareness and support for the military community. The workout was originally created by Lt. Murphy himself and was one of his favorite workouts. Today, thousands of people around the world participate in the Murph Challenge every year.
Who is the Challenge For?
The Murph Challenge is for anyone who wants to challenge themselves, test their limits, and show support for our nation’s military heroes. Regardless of your fitness level or experience, the challenge is open to everyone. However, it’s important to remember that the workout is intense and should be approached with caution. Proper training and preparation are essential to ensure that you are ready for the challenge.
The Murph Challenge consists of a:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- and another 1-mile run
You are also supposed to complete the entire workout while wearing a weighted vest. The workout is designed to be completed in under an hour, and the goal is to do it as fast as possible.
However, it’s important to remember that safety and proper form should always come first. The poinnt of the workout is to push yourself outside of your comfort zone. But focus on what you know your body can do, without risk of injury.
If you’re not quite ready for the full Murph Challenge, don’t worry! There are several scaling options available to make the workout more accessible.
For one, you can choose to do the entire workout without the weighted vest. No shame there. You can modify the pull-ups by using a band or doing ring rows. You can also modify the push-ups by doing them on your knees or against a wall. The goal is to challenge yourself while still being safe and smart.
What to Expect
The day of the Murph Challenge can be both exciting and nerve-wracking. We’ve got some tips that should hopefully ease the anxiety before you test your limits with this challenge.
How to Prepare
If you’re wearing a weighted vest, be sure you have one that fits comfortably. When you run, it shouldn’t shift around too much or you may risk rubbing blisters or sores in certain areas. Here are a few suggestions if you’re looking to purchase a quality, weighted vest:
5.11 Tactec Plate Carrier
Wolf Tactical Weighted Vest
Be sure to take care of your hands as well before the Murph Challenge. The night before, take the time to examine your hands and ensure you’ve taken care of your callouses. Especially if you plan to do the prescribed version of pull ups, you want to do everything you can to prevent any tears or ripping. When you’re doing such high reps, there is a higher risk of hurting your hands if you’re not taking the proper precautions.
Make sure you get plenty of rest the night before the challenge too. Eat a nutritious meal and stay hydrated throughout the day. Lay out your workout clothes and gear, including your weighted vest, so that you’re ready to go in the morning.
How to Stay Mentally Strong During the Workout
During the workout, it’s important to stay focused and motivated.
Remember your “why” – why are you doing the Murph Challenge? Keep that in mind as you push through each round of the workout.
Break the workout into smaller chunks and focus on completing each one. And don’t forget to breathe – taking deep breaths can help you stay calm and focused during the workout.
Also – be prepared to sweat. Keep yourself hydrated. We do this challenge every year down in South Carolina and by Memorial Day it can be blistering hot. So if you need some tips on how to keep sweat out of your eyes for this workout, be sure to check out our detailed post on that.
Download Our Training Guide
Proper training and preparation are essential to ensure that you are ready for the Murph Challenge. That’s why we’ve created a free Murph Challenge training guide to help you become prepared for the challenge. This 4-week plan is designed to help you build endurance, strength, and mental toughness, and become prepared for the challenge.
The training guide includes a detailed workout plan, tips on how to scale the workout, and advice on nutrition and recovery. With proper training, gear, nutrition, and recovery, you can complete the Murph Challenge and honor the memory of a true American hero.
Who Did the Programming?
Full transparency, this training guide was adapted from a workout program that chatGPT came up with. We asked it to generate a four week program to help us prepare and be ready for the Murph Challenge. With a few tweaks here and there, we think we were able to come up with a pretty awesome regime.
Feel free to follow us on social media as we plan to tackle the Murph Challenge training guide for ourselves!
In conclusion, the Murph Challenge is a great way to challenge yourself, test your limits, and show support for our nation’s military heroes. But, proper training and preparation are essential to ensure that you are ready for the challenge. Remember to scale the workout if needed and stay focused and motivated during the workout.
And don’t forget to download our free Murph Challenge training guide to help you become prepared for the challenge. Are you ready to take on the challenge? Let’s honor the memory of Navy Lieutenant Michael P. Murphy and support the military community together!