I am not sure if all cultures participate in the annual tradition of setting New Year’s resolutions, but I was one of many Americans that set myself up for failure at what was supposed to be a new year, a fresh restart. This year I changed that habit and stopped saying this was going to be my year to lose 80 pounds and be in the best shape of my life. Now just because I didn’t make resolutions doesn’t mean that I am not going to set goals. It took me five months, but I finally settled on my 2018 Physical Health & Fitness Goal: Training to complete the Murph Workout Memorial Day of 2019.
I first learned about The Murph Challenge around the first of May when Crossfit NBS posted pictures of a group doing a test run in preparation for the challenge the gym was hosting at the end of the month. Honestly, I thought this challenge was like a Tough Mudder so I didn’t even pursue looking into it further. Fast forward to Memorial Day weekend and I start seeing picture on Facebook of the Crossfit NBS group who took on the challenge. Wait! Why aren’t they covered in mud and worms? So I asked my boyfriend, who is a Crossfitter, about the Murph Challenge.
The Murph Challenge is a fundraising challenge in honor of Lt. Michael P. “Murph” Murphy. I provided a link to the webpage so that you can read more about it. The workout is intimidating to some of the fittest people, so it was a shock to myself when the words “I want to compete in this challenge next year” came out of my mouth.
The Murph Workout:
- 1 mile run
- 100 Pullups
- 200 Pushups
- 300 Squats
- 1 mile run
- All while wearing a 20-lb vest or body armor
You better believe there was an internal conversation regarding my sanity, but I started researching how to start training. I won’t lie it is frustrating to research workouts for beginners. The word beginner in most training plans is usually for someone who is at least somewhat fit, not an overweight accountant like me. I can do squats, but currently I don’t run, I might be able to do five unmodified push-ups, pull-ups (hahahaha you are funny) and we won’t even consider adding 20 pounds with a vest. So I am creating my own training plan. Mind you I am not a personal trainer or health/wellness/fitness professional, I play with an abacus all day, so if you decide to try to follow my routine I would request that you check with a professional first to make sure it is a good fit for you, make sure you know and can perform the workouts with proper form, and as always listen to your body. Push yourself, but don’t hurt yourself.
My Beginner Training Plan for the Murph Workout Challenge –
Phase 1 – 10 Weeks 10% a Week:
- The workout calls for a 1 mile run at the beginning and end of the workout. I have been walking about 2 miles every morning maintaining a 20 minute mile. So my goal through out Phase 1 is to take 20 seconds of my mile every week. So at the end of Phase 1 I should be competing a mile in 17 minutes.
- Pull-ups/Pushups/Squats: Each week add 10%. So for Week 1: 10 Pull-ups, 20 Pushups, and 30 squats.
- Pull-ups: I bought a Gold’s Gym Total-Body Suspension Trainer from Wal-Mart for less than $20. It allows me to do a modified version of a pull-up that will help to start the process of strengthen the muscle required to do an unmodified pull-up.
- Push-ups: For this Phase I am using the wall or a sturdy ledge (not furniture) to perform a modified push-up.
Week 1: 10% = 10 pull-ups/20 pushups/30 squats/20:00 mile
Week 2: 20% = 20 pull-ups/40 pushups/60 squats/19:40 mile
Week 3: 30% = 30 pull-ups/60 pushups/90 squats/19:20 mile
Week 4: 40% = 40 pull-ups/80 pushups/120 squats/19:00 mile
Week 5: 50% = 50 pull-ups/100 pushups/150 squats/18:40 mile
Week 6: 60% = 60 pull-ups/120 pushups/180 squats/18:20 mile
Week 7: 70% = 70 pull-ups/140 pushups/210 squats/18:00 mile
Week 8: 80% = 80 pull-ups/160 pushups/240 squats/17:40 mile
Week 9: 90% = 90 pull-ups/180 pushups/270 squats/17:20 mile
Week 10: 100% = 100 pull-ups/200 pushups/300 squats/17:00 mile
I will be completing this workout three days a week. On my off days I will be walking and incorporating yoga and stretching to help with flexibility and soreness. As I progress through my training plan I will be keeping you updated to how things are going. With any workout or training plan it is very important to listen to your body. I will try to make sure that I relay how my body is adapting to the weekly increase in reps. If you are going to follow my plan, don’t feel like all of the reps have to be completed in one set, a certain time, or even at the same time. I know as I progress through the weeks and phases I am going to have to break the workout up. The great thing about this workout is that you are really competing against yourself so modify this plan to you.
Feel free to share your journey or training plan too.