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Every year for the past 5-6 years a group of us have gotten together and done The Murph Challenge around Memorial Day every year.
Named after one of the Seals that died that is portrayed in the movie Lone Survivor, "The Murph" is about endurance and staying power.
Wearing a plate carrier and plates it involves a 2 mile run, 300 squats, 200 pushups and 100 pull ups. That last one is a major hurdle for most and a lot of folks substitute some other exercise.
Some claim the exercises are meant to be done at all ONE set- i.e, 300 squats in one set. I don't know anyone who does it that way however.
We break it into 10 sets of 30 squats, 20 pushups, 10 pull ups/rows/whatever substitute exercise. We have done the run various ways- 2 miles at once then the exercises, half the exercises then 1 mile, then the other half of the exercises then the 2nd mile, etc.
It's really just about showing up and putting in the work. In previous years my wife has been the only gal that did it with us. Last year we had several gals and the age ranges of everyone varied from 14 up to 60. The wife of the guy that's 60 did 100 pull ups in one set.... DAMN! 100 at a go!!! She is a beast!!!
It's really not even about what time you get getting it all done, although some of us keep track of it, it's about putting in the work, embracing the suck as they say. It's an excellent team building exercise and a great way to sus out people. You don't have to be the first in, you don't have to be fast, substitute exercises as need be, but showing that your willing to put in the work is what's important.
Last year we got busy with work and other stuff and only prepared for this the last 2 weeks before.My wife said this year "we gotta start earlier." While she does exercise classes 3X a week and we both run together usually at least once a week, this is an event you want to prepare for ahead of time. So we started around the first of April this year, doing a half Murph at first and then from the 2nd practice session on, doing the full Murph at least twice a week.
Shirt is usually soaked through, shorts very similar. I leave the plate carrier out on the driveway in the sun to help dry out the sweat.
The Murph is a great selection tool for groups. Everyone wants to go to the range, do the "fun stuff", few are willing to bust their arses like this. However those types are a lot less apt to give up easily- as proven by their work. It's a great way to build relationships in a group setting, training and working through hard stuff together. Encourage your folks to do what they can. We have folks with injuries that come out and do what they can. One guy last year was in a orthopedic BOOT!!! He did all the pushups, rows, did what squats he could and then started doing situps. He would also show up to the range with it-
What do you think that tells his teammates when he is there putting in the work in that condition? It tells me this guy is no joke and I can count on him.
And THAT is what you want to convey to others in life but MOST ESPECIALLY those around you that you may be trying to survive with in a bad situation.
Named after one of the Seals that died that is portrayed in the movie Lone Survivor, "The Murph" is about endurance and staying power.
Wearing a plate carrier and plates it involves a 2 mile run, 300 squats, 200 pushups and 100 pull ups. That last one is a major hurdle for most and a lot of folks substitute some other exercise.
Some claim the exercises are meant to be done at all ONE set- i.e, 300 squats in one set. I don't know anyone who does it that way however.
We break it into 10 sets of 30 squats, 20 pushups, 10 pull ups/rows/whatever substitute exercise. We have done the run various ways- 2 miles at once then the exercises, half the exercises then 1 mile, then the other half of the exercises then the 2nd mile, etc.
It's really just about showing up and putting in the work. In previous years my wife has been the only gal that did it with us. Last year we had several gals and the age ranges of everyone varied from 14 up to 60. The wife of the guy that's 60 did 100 pull ups in one set.... DAMN! 100 at a go!!! She is a beast!!!
It's really not even about what time you get getting it all done, although some of us keep track of it, it's about putting in the work, embracing the suck as they say. It's an excellent team building exercise and a great way to sus out people. You don't have to be the first in, you don't have to be fast, substitute exercises as need be, but showing that your willing to put in the work is what's important.
Last year we got busy with work and other stuff and only prepared for this the last 2 weeks before.My wife said this year "we gotta start earlier." While she does exercise classes 3X a week and we both run together usually at least once a week, this is an event you want to prepare for ahead of time. So we started around the first of April this year, doing a half Murph at first and then from the 2nd practice session on, doing the full Murph at least twice a week.
Shirt is usually soaked through, shorts very similar. I leave the plate carrier out on the driveway in the sun to help dry out the sweat.
The Murph is a great selection tool for groups. Everyone wants to go to the range, do the "fun stuff", few are willing to bust their arses like this. However those types are a lot less apt to give up easily- as proven by their work. It's a great way to build relationships in a group setting, training and working through hard stuff together. Encourage your folks to do what they can. We have folks with injuries that come out and do what they can. One guy last year was in a orthopedic BOOT!!! He did all the pushups, rows, did what squats he could and then started doing situps. He would also show up to the range with it-
What do you think that tells his teammates when he is there putting in the work in that condition? It tells me this guy is no joke and I can count on him.
And THAT is what you want to convey to others in life but MOST ESPECIALLY those around you that you may be trying to survive with in a bad situation.