30 Day Murph Challenge

This last weekend, I have decided that for the next month I am going to try to do a “Murph” a day and log my results, progress, and overall experience. My mom invited me to join her for the big online Murph workout on Memorial Day, and that’s when I said why not do it every day for a month?

What is a Murph?

For those of you who don’t know what a Murph is, it is a CrossFit workout that is done all over the country on Memorial Day in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005.

The Workout

The workout is as follows: 1 mile Run ➞ 100 Pull-ups ➞ 200 Push-ups ➞ 300 Squats ➞ 1 mile Run. This is all done with each exercise being done in a row (i.e. no switching to the next exercise if you aren’t done with the entire previous one) and with a 20-pound weight vest.

Since I am incredibly out of shape right now, I will be modifying heavily and slowly progressing throughout the month until I get to a complete Murph a day for the final week. Here is how I am going to modify.

Week 1

For the first week, starting today on Memorial Day, 2020, I am going to be doing this workout instead of a full Murph: 1/2 mile Run ➞ 100 Let-downs ➞ 200 Knee Push-ups ➞ 300 Squats. On top of this, I will also be doing this without a weight vest and will be doing it in sets (10 Let-downs ➞ 20 Knee Push-ups ➞ 30 Squats).

Week 2

For the second week, I will be doing the exact same workout as the first week, but adding another 1/2 mile run at the end of the workout.

Week 3

For the third week, I will start attempting the real exercises (Pull-ups and Push-ups) as much as I can. This might look like doing half the set with the full motion, then dropping down to my knees or doing let-downs for the second half, or something similar. I will also finally be running a full mile at the start of each workout.

Week 4

For the final week, I will be going all out and trying the full workout, not in sets, and with a full mile run at the beginning and end of the workout.

Throughout the whole thing, I will also be logging my times on the runs, my time on the whole workout, taking before and after pictures, and sharing my thoughts and any changes I make to the plan along the way.

I am super pumped to start this challenge, and I hope that it works out the way I want it to. Wish me luck!