01/06/2026
THE MURPH WORKOUT 💪
Once a year around Memorial Day, I take on the Murph Challenge.
Traditionally, the workout is done with a weighted vest, but I opted to go just bodyweight.
The workout
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
My first mile was 5:46, not too shabby. Divided the reps into 20 sets of 5 pullups 10 pushups 15 squats. Final mile I was cooked and ran a 6:50. Some kid stopped my timer at one point for a few seconds so my final time was approximately 42:30.
Interestingly, my final time about two years ago was also about 42 minutes. So I am pleased to still be able to match the effort.
My workout structure includes zero distance running, this is usually the only time I ever run a mile. But I like doing this as a sort of annual test.
This year I happened to do this Murph two days after Memorial Day, at 11pm, after a frustrating game that we endured a walk off loss. I had adrenaline and a tad bit of rage perhaps, probably why my first mile was decent. I do think if I'd ever try to test my mile max effort I could get sub 5:30, but, it has no use for me as a baseball player 🙃
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Until next time... FIRE ME UP 🔥
