Murph Challenge 2024

[Shant]

Anyone training for Murph this year on Memorial Day?

The workout: 

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

wearing a 20lb weight vest!

You don't have to do the reps straight through. One of the most common variations is 20 sets x (5 pull-ups, 10 push-ups, 15 squats). I am training without the weight vest and fewer reps to build up strength. The training feels good. The full workout is tough. Hard to keep going, but you feel amazing after you finish. 

[Shant]

My first time was Memorial Day 2020. It was terrible lmao. I didn't train for the specific workout. I just went for it. The second run was tough.

In 2023, I really started training for the workout specifically. I focused on improving strategy like dividing the reps, doing it at a park so I am closer to a pull up bar, and form so I can keep moving. Progress made it fun. so I wanted to do it every other weekend. I think I did the full version 5 more times or so in the summer and then different modified versions without the vest in between as part of the training. I stopped after some time. Just kept up push-ups and squats in between. 

It's great because it's like a race against time and a full body workout. I haven't done Murph yet in 2024, but the training is fun again. 

[Jane]

Good luck with the training - sounds like you might be on track to beat your previous PR.  We'll definitely be checking in after Memorial Day to see how it went.

[MarkSquared]

I’ve been doing CrossFit for 15 yrs, so many, many Murphs. Training includes mini-Murphs. I’ve been trying to record my Murph training on Strava under CrossFit setting but it doesn’t record it properly. Should I record it as a run? Would run capture all the up down movements from pull-ups, pushups and air squats?

[Jane]

Hi @MarkSquared 

Thanks for your post.  We don't have a way on Strava to capture reps/movements in an activity, so Crossfit is the best way to record.  You should see your elapsed time, and heart rate data, if you have a heart rate sensor connected.  

Find out more about recording indoor activities on Strava

[MarkSquared]

Don’t have a HRM and when I recorded previously as CrossFit it paused after I got back from the run. I’m going to try recording as a run and see what happens. Thx.

[Shant]

Hi Mark, 

I record 3 different activities (Run, Strength, Run)

I use my Garmin Watch to count the reps.

It automatically tracks reps, but is not always accurate. You can fix the reps right after each set or after the workout is complete. I fix miscounted reps in the app after I'm done. I wish Strava connected this data from Garmin over to Strava page.

This year was tough. I hadn't trained properly. How did you do?

[Jane]

Hi @Shant 

I'm curious how many Murphs you have done prior to the one you're training for now?