What Is The Murph Challenge?

The challenge is as follows:

• 1 Mile run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 Mile run

The pull-ups, push-ups and squats may be partitioned as needed. 

Complete the WOD as an individual or gather your team/group (the goal is participation in honor of our fallen service members). We'll have resistance bands available to assist folks with pull ups. 

Date: 27, MAY 2025

Time: 16:30

Location: REC CENTER GYM

The workout, as prescribed, requires a 20 lb. weight vest but allows the athlete to partition the work as needed. 

Score is the time it takes to complete all the movements, including both runs.

• Beginner: 63-71 minutes
• Intermediate: 47-58 minutes
• Advanced: 36-41 minutes
• Elite: <35 minutes

Tip for the Murph Challenge:

If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. This is known as performing 20 rounds of "Cindy." It's the most efficient way to partition such a high volume of reps.

Prepare to compete in the Murph Challenge!

Cost

Free