Workouts of the day are popular among the most serious of fitness lovers. We’re talking those who didn’t trade their gym time for Netflix marathons and banana bread baking on loop at the height of quarantine. [Editor’s note: The latter example is me.] It’s these same people who have likely tried – or have thought of trying – the Murph workout.
For the uninitiated, the Murph workout is named after Navy Lieutenant Michael P. Murphy, an American hero who was awarded the military’s highest decoration, the Medal of Honor, in 2007. The workout consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats and another one-mile run.
Keep reading to learn more about the Murph challenge.
The Murph workout can help build and tone muscles. It's no surprise considering the workout consists of 100+ exercise moves that target the arms, abs, legs and glutes. As for how many calories you can burn doing the Murph, it entirely depends on how hard you work, as well as a few unique-to-you factors. The number of calories burned is connected to your sex, current diet and more.
It’s not the craziest idea to incorporate regular Murph workouts into your routine – but it’s important to be mindful of your current fitness level to determine whether or not introducing such a strenuous regimen is a good move for you. Just take it from Brian Mazza, Founder of High Performance Lifestyle Training, who has “done the Murph many times!”
“This workout is supposed to hurt, and you’re supposed to embrace it. I love incorporating this workout in my routine multiple times a year,” Mazza tells Lively, offering his advice to those interested in conquering Murph: “If you do not prepare for the Murph it could take very long and will be very challenging. I recommend everyone practice their volume of pull ups. This particular workout is all about volume at fast pace so the more miles, push-ups and pull-ups you can get under your belt, you will have a better experience.”
For the most part yes, you have to do Murph in order. But there is a loophole. While you have to start and end with a one-mile run, the exercises that make up the rest of Murph (100 pull-ups, 200 push-ups and 300 squats) can be done out of consecutive order.