If you are a regular at the CrossFit pits, you have surely heard of the ‘ Murph challenge ‘, one of the toughest WODs ( Work Of the Day ) you can dare to do. If not, maybe it sounds familiar to you after Facebook totem (sorry, Meta) Mark Zuckerberg announced a selfie by completing 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?
The Murph challenge is a brutal physical training that combines long-distance running with three classic exercises (pull-ups, push-ups and squats) at a maximum level of intensity, and which has become popular in recent years among the fitness community. and especially as we said in CrossFit circles. It is named in honor of Lieutenant Michael P. Murphy , a 29-year-old United States Navy officer who was killed in combat in June 2005 during the war in Afghanistan, after sacrificing himself to Taliban gunfire in order to make a call to Request reinforcements and save your companions. Since then, it has been performed on various dates, such as Memorial Day, when many people perform it as a way to honor the sacrifice of Lieutenant Michael P. Murphy and other soldiers who fell in service.
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:
- One mile (1.6 kilometer) run
- 100 pull-ups
- 200 push-ups
- 300 squats
- Other one-mile (1.6 kilometer) races
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 more coffee-minded, in which a weighted vest is added throughout the training to increase the difficulty. The vest usually weighs about 9 kg for men and 6.35 kg for women. If you are wondering why this extra weight is added, Christopher Gaffney, professor of Integrative Physiology at Lancaster University, carried out a study in 2021 on weighted vests that can answer some reasons: running with one of them on increases heart rate At 11 beats per minute, it increases the amount of oxygen we consume and allows us to burn a greater number of calories.
This challenge that combines resistance and calisthenics is, as you may have imagined, extremely demanding and logically requires good physical condition to complete it in its entirety… and in a time worthy of being flaunted on the networks.
What benefits does the Murph challenge provide on a physical level?
Although not for everyone, the Murph challenge is a high-intensity workout that provides several health and fitness benefits. Some of the super powers that can be acquired by completing this challenge include:
- Cardiovascular improvement : The combination of long-distance running and high-intensity strength exercises helps improve cardiovascular conditioning and pulmonary endurance by raising heart rate and improving the ability of the heart and lungs to supply oxygen to the muscles during the exercise.
- Increased strength and muscular endurance: by completing 100 push-ups, 200 sit-ups and 300 squats, you work and strengthen the muscles of several muscle groups at the same time (arms, chest, shoulders, abs, back, legs and glutes), which helps develop strength and obtain greater muscular endurance throughout the body.
- Developing Functional Strength – The Murph Challenge is based on exercises that involve compound and functional movements, such as push-ups, sit-ups, 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.
- Calorie burning and metabolism boosting: Due to its intense nature, the Murph challenge is a workout that can speed up 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 afterburner effect, where the body continues to burn calories at rest to recover from the effort exerted.
- Improved mentality and perseverance: to complete the Murph challenge without dying in the attempt requires a strong mentality and the ability to overcome fatigue and pain. Completing it can strengthen the mentality and help develop the capacity for perseverance and self-improvement.
You shouldn’t do the Murph challenge if…
As we have been saying, the Murph challenge is an extremely demanding, high-intensity workout that is not suitable for all body types . Therefore, it is recommended that the following people refrain from doing it or at least consult with a health professional before attempting the challenge:
- Beginners: If you are new to fitness or have no previous experience in intense training, the Murph challenge may be too difficult and demanding for you. Remember that it is important to build optimal baseline fitness before attempting such intense challenges.
- People with injuries or pre-existing medical conditions: If you have joint injuries, muscle injuries, or any other pre-existing medical condition, 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.
- People with heart or respiratory problems: This type of routine involves a combination of high-intensity exercise and long-distance running, which can put your cardiovascular and respiratory system under significant stress. Therefore, if you have heart, respiratory or other related conditions, it is advisable to avoid this challenge or consult a doctor before trying it.
- Pregnant women: during pregnancy, it is important to exercise caution and avoid high-intensity exercises that could put the health of the mother or baby at risk. The Murph challenge is not appropriate during pregnancy, and it is recommended to find safe and appropriate exercise alternatives for this stage.
In general, it is always advisable to consult a health specialist or qualified trainer before participating in any intense fitness routine, such as the Murph challenge. They will be able to evaluate your state of health, level of physical fitness 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 appropriate to your body:
- Phase 1: One mile (1.6 kilometer) run
- Find a one-mile (1.6 kilometer) route suitable for running.
- Start with a proper warm-up.
- Run at a constant and sustained pace, adjusting the speed according to your abilities.
- The estimated time may vary depending on fitness level, but in general, a good goal time would be between 6-10 minutes.
