Get in Shape in 2025 with the Murph Challenge
Want to Get in Shape in 2025?
Every year, people make the same New Year’s resolutions to lose weight and get in shape. While some start the journey on January 1, most will quit by the end of January. If you are looking to get into shape and are willing to commit, I’ve found a workout that will deliver results. Check out what the Murph Challenge can offer.
Most exercise regimens fail because people don’t have a goal, don’t have the time, don’t have the equipment, don’t want to pay for a gym membership, or don’t have a support structure to keep them motivated.
It is hard, but I do think the Murph Challenge can address all of those challenges.
What is the Murph Challenge?
If you are not familiar with the Murph Challenge, it’s a CrossFit workout named after a fallen soldier named Lt. Michael Murphy. While it is a challenging set of exercises, you can modify it to fit your health and skill level.
The timed Murph Challenge exercise circuit is as follows:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 air squats
- 1 mile run
- And you do all of this with a 20lb weight vest on.
Before you curse out loud and stop reading this article, hear me out. You can work up to this. You don’t need to come out of the gate swinging. The regimen is well balanced with cardio and calisthenics, so do what feels right and slowly add on.
I personally don’t do the Murph year-round to avoid injury and burnout. In fact, I take parts of the Murph and include them in my regular workout over the course of a year. Starting in February of each year, I ramp up my training to prepare for the challenge on Memorial Day.
So Why Do I Think the Murph Is So Great?
“If you are looking for a workout that will build muscle, increase cardio endurance, and lose body fat, check out the Murph Challenge.”
I’ve been lifting weights off and on and playing sports since I was a teenager. Once I passed 50, my body didn’t respond as well as it used to, and I felt I needed to mix it up a bit, so I gave the Murph Challenge a try. I found that I really enjoyed the balance of both calisthenics and cardio, which I wasn’t getting by lifting alone.
Here is a list of the reasons I think the Murph is an excellent set of exercises for the beginner as well as the experienced fitness gurus:
- Exercise progression. You can modify the workout to be more challenging as you get into better shape. Start by doing a partial Murph with no weight or substitute exercises that work better for you. Try to beat your time, do more reps, run longer, add more weight, etc.
- Gain muscle from calisthenics. You will get ripped if you do this for any period of time, and it works the entire body.
- Increases cardiovascular. Your energy levels will increase, and you will burn more calories!
- No membership due. It’s free to run on a track or do the calisthenics at your house or a park.
- No equipment is needed.* You don’t need any exercise equipment to start.
- Don’t need a trainer. There’s no fancy exercise that requires you to move heavy weights or perform gymnastics. These exercises are the ones you learned in grade school.
- Sleep better. You will have more energy during the day and sleep like a baby at night.
- Community support. Most CrossFit gyms incorporate the Murph into their programs, and have yearly events that bring people together to post their scores and share their Murph journeys. Also, your company might want to get involved. Lydon Solutions has been participating in the challenge since 2022.
- Less than 1 hour workout. You can knock out the workout in less than 1 hour, and as you get better, less than 40 minutes.
- Yearly Murph Challenge Competition. Every year, you can sign up to challenge yourself and compete with others.
- Honor Lt. Michael Murphy. It’s called a hero workout for a reason. I encourage you to learn more about this fallen military hero who the challenge is named after.
- Support Lt. Michael Murphy Scholarship Foundation. If you participate in the actual Murph Challenge event, proceeds go to this foundation to help military families.
Disclaimer
- Consult a physician before any strenuous exercise.
- Your diet will affect your weight loss and muscle gain, so try to eat healthily.
- Don’t over-exercise, and make sure to rest when your body needs it
- Work out first thing in the early morning to start off your day and get it out of the way. I’ve found this is the best approach to consistency.
- Make it a habit
- *If you progress, you will need a weight vest.
So, did I convince you enough to give it at least a try? What do you have to lose? If you are curious and want to try the official Murph Challenge this Memorial Day, I would recommend starting to train now. The most challenging areas are the pullups and running, so focus on those areas well before you take on the challenge.
If you have any questions or want to share your experience, you can reach out through LinkedIn.
We’ll see you on Memorial Day! Good luck!
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