If you are a regular at the CrossFit boxes, surely you have heard of the ‘murph’s challenge‘, one of the WODs (Work Of The Day) toughest you can dare. If not, maybe it will ring a bell after the Facebook totem pole (sorry, Meta) Mark Zuckerberg will announce selfie by having completed it a few days ago in a time of 39 minutes and 58 seconds, with a 9kg vest as an outfit.
What is Murph’s challenge?
He challenge, challenge or challenge Murph is a brutal physical training that combines distance running with three classic exercises (pull-ups, push-ups and squats) at a maximum level of intensity, and that has become popular in recent years among the fitness community and especially as we said in circles of CrossFit. get your name in honor of lieutenant Michael P Murphya 29-year-old United States Marine officer who was killed in action in June 2005 during the war in Afghanistan, after sacrifice before the taliban shots to get to make a call to request reinforcements and save their companions. Since then, it has been performed on various dates, such as Memorial Day in the United States, in which many people perform it as a way of honoring the sacrifice of Lieutenant Michael P. Murphy and other fallen soldiers.
The Murph challenge is faithful to the fallen lieutenant’s favorite routine –although he named it Body Armor–, which consists of completing the following exercises in the shortest time possible:
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One mile run (1.6 kilometers)
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100 pull-ups
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200 push-ups
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300 squats
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Other one mile (1.6 kilometer) race
Have you sweated just reading it? Well, as if that were not enough, these exercises are performed in succession, without rest between them. In addition, there is a variant known as “Murph with weighted vest” for the most coffee lovers, in which a weighted vest is added throughout the training to increase the difficulty. He vest usually weighs about 9 kg for men and 6.35 kg for women. If you wonder why this heavy extra is added to it, Christopher Gaffney, Professor of Integrative Physiology at Lancaster University conducted a study in 2021 on weighted vests That can answer a few reasons: running with one of them on increases the heart rate by 11 beats per minute, increases the amount of oxygen we consume and allows us to burn a greater number of calories.
This challenge which combines resistance and calisthenics is, as you may have imagined, extremely demanding and logically requires a good physical condition to complete it in its entirety… and in a time worthy of being boasted on the networks.
What benefits does the Murph challenge provide on a physical level?
Though not for every pubic, the Murph Challenge is a high-intensity workout that provides several health and fitness benefits. Some of the Superpowers that can be acquired by completing this challenge include:
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cardiovascular improvement: The combination of long-distance running and high-intensity strength training helps improve cardiovascular conditioning and pulmonary endurance by raising heart rate and improving the ability of the heart and lungs to deliver oxygen to muscles during exercise .
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increased strength and muscular endurance: by completing 100 push-ups, 200 sit-ups and 300 squats, you work and strengthen the musculature of several muscle groups at the same time (arms, chest, shoulders, abs, back, legs and glutes), which helps build strength and gain greater muscular endurance throughout the body.
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Functional Strength Development– The Murph Challenge is based on exercises that involve compound and functional movements, such as push-ups, crunches, and squats. These exercises mimic everyday movements and help develop functional strength, which is the ability of muscles to work together effectively in daily activities and sports.
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Calorie burn and metabolism boosting: Due to its intense nature, the Murph Challenge is a workout that can boost metabolism and help burn calories efficiently, which can contribute to weight loss and body weight management, even after the challenge has been completed. This is known as the afterburn effect, where the body continues to burn calories at rest to recover from exertion.
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Improved mindset and perseverance: to complete the Murph challenge without die the attempt requires a strong mentality and the ability to overcome fatigue and pain. Completing it can strengthen the mindset and help develop the capacity for perseverance and self-improvement.
You shouldn’t do the Murph challenge if… (h3)
As we have been saying, the Murph Challenge is an extremely demanding and high-intensity workout that is not suitable for everyone. bodys. Therefore, it is recommended that the following people refrain from doing it or at least consult a health professional before attempting the challenge:
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Beginners: If you are new to fitness or have no previous experience with intense training, the Murph Challenge may be too difficult and demanding for you. Remember that it’s important to build optimal baseline fitness before attempting such intense challenges.
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People with injuries or pre-existing medical conditions: If you have joint injuries, muscle injuries, or any other pre-existing medical conditions, it is important to avoid the Murph challenge or seek approval from a health professional before attempting it. Being an intense workout, it could aggravate injuries or put your health at risk.
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People with heart or respiratory problems: This type of routine involves a combination of high-intensity exercise and long-distance running, which can put significant stress on your cardiovascular and respiratory systems. Therefore, if you have heart, respiratory or other related conditions, it is advisable to avoid this challenge or consult a doctor before trying it.
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Pregnant women: During pregnancy, it is important to exercise caution and avoid high-intensity exercises that may put the health of the mother or baby at risk. The Murph challenge is not appropriate during pregnancy, and it is recommended to look for safe and appropriate exercise alternatives for this stage.
In general, it is always advisable to consult a health specialist or qualified trainer before engaging in any intense physical routine, such as the Murph challenge. They will be able to evaluate your state of health, level of physical condition and provide you with personalized recommendations to take the appropriate and safe steps to complete your goals.
Keys and tips to successfully complete the Murph challenge
If at this point you feel strong enough to try it, here I present a basic guide on how to complete each of the phases of the Murph challenge and the estimated times as a reference to carry it out. However, it is important to note that times may vary depending on your individual physical condition and other factors. Remember that it is always advisable to set realistic goals and work at a safe pace that suits your body:
If you don’t want to or can’t do it continuously, the Murph challenge can also be divided in the following ways:
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20 cycles of 5 push-ups, 5 pull-ups, 5 push-ups, and 15 squats, using the 5-5-5-15 method.
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20 cycles of 5 pull-ups (chin-ups), 5 squats, 5 push-ups, 10 squats, and another 5 push-ups (the 5-5-5-10-5 method).
In general, a good target time to complete the entire Murph challenge is between 40 and 45 minutes for the best prepared athletes, 1 hour for intermediate level athletes and around 1h20 for those who are facing it for the first time. However, he remembers that these times can vary according to individual physical condition and experience in high-intensity training. It’s more important to focus on personal effort, proper technique, and working within your own safe limits.
If you are proud of having completed it, you can record your time on the official website of the Murph Challenge. You certainly deserve our recognition and respect, soldier.
