The Murph Challenge

The Murph Challenge Challenge

For time, wearing a 20 lb (14 lb) weight vest:

1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run.

Start and finish with the run; partition the pull-ups, push-ups and squats as needed (a common scheme is 20 rounds of 5 pull-ups, 10 push-ups, 15 squats).

Muscles Targeted

Upper Body

Biceps Chest Lats Shoulders Triceps Upper Back

Lower Body

Glutes Quadriceps Calves Hamstrings

Exercises

    The Murph Challenge

    • Run
      Start with a 1-mile run.
      1 mi
    • Pull Ups
      100 reps
    • Push Ups
      200 reps
    • Air Squat
      300 reps
    • Run
      Finish with a 1-mile run.
      1 mi