Guy Gets Ripped Doing ‘Murph Workout’ For 30 Straight Days And This Might Be Your Way To Bust Out Of A Workout Rut

30 day murph challenge


We’re all stuck in a rut thanks to self-isolation.

Being sequestered in the house will mess with the head, the body, and the gut.

I’m an avid runner, and just this morning I texted to another runner friend: “Here’s the most frustrating thing about quarantine – I’m working out just to maintain a weight I’m not happy with because if I don’t I’ll just get heavier.”

TheTravelMatt was feeling the same way did prior to this 30 day Murph challenge.

“I feel pretty lethargic, I feel unproductive, I’m not really getting much done, I don’t think I’m in the clearest headspace, just because there’s not much structure to my day,” he explains in the video.

Here’s the breakdown of the Murph:

  • 1-mile run
  • 300 squats
  • 200 pushups
  • 100 pullups
  • and another 1-mile run

And that’s the workout.

Now, do it every day for 30 days.

Matt completed the challenge but the vlogger is honest about the ordeal and explains things didn’t get off to a great start.

On the first day of the challenge, Matt admits to walking for half of the run, and even throws up midway through the pushups.

“That was way more difficult than what I imagined,” he says. Not the most auspicious start to a 30-day ordeal, but he pushes on, and the next day he has managed to shave more than a minute off his 68 minute time, having completed the entire run without walking (and after learning to wait 2 hours after eating).

On the third day he is forced to take a day off to rest, as he has never put so much strain on his body before.

Day 4 he is back to it, and while he acknowledges his form might not be spot-on, by the end of the first week his endurance has increased to the point that he is able to do all of the pullups in one go, and is able to complete the entire Murph in just under 51 minutes.

Here’s TheTravelMatt’s transformation video.


If you’re competitive in nature, or just want to know a decent Murph time, here’s a breakdown from the WOD Time Calculator.

Good time to beat for the partitioned is about 35 minutes for advanced athletes, and top athletes may finish it even under 25 minutes if they push hard on the run. A good milestone for beginners is about 50 minutes. Don’t worry if you can’t finish the Murph under 60 minutes, it is very long and difficult WOD.

Matt’s goal was to complete the Murph in under 40 minutes. He reaches the goal on his final day with a time of 39 minutes 51 seconds.

If you’re seriously thinking of giving this challenge a try, here are some tips:

To get the most out of the Murph, I recommend knocking out the hard shit first and I think you need to sandwich the squats in between push/pull to give your arms a break.

If possible, run the mile near the flattest surfaces possible. If you can find a track that has a pull-up bar close by, that’s the best option.

As you get better each day, maybe try to hit some hills or inclines.

And yes, I’m trying this tomorrow.

[via Men’s Health]


Chris Illuminati is a 5-time published author and recovering a**hole who writes about running, parenting, and professional wrestling. Reach out to him on Instagram & Twitter.