MURPH CHALLENGE

REGISTRATION IS NOW CLOSED AS OF 8 APRIL 2026

For those that have previously registered an email will be sent out with event information.

April 13-19 weekly workout suggestion:

Fitness level - this workout plan assumes you already have a baseline level of fitness. Scale this workout as necessary to not last more than 45 minutes and no more than a moderate intensity.

Purpose - to build upon your baseline fitness and figure out what rep scheme works for minimum rest intervals.

For those wearing a vest for the event start training with it now. Accomplish the workout below at least once during this week. Continue to follow your regular workout plan for the rest of the week. As we get closer to the exercise the Murph training will increase in number of workouts a week and intensity. Have fun!

For this week (April 13-19), we continue to work on what rep scheme will work best during the actual event for you (everyone will have a different rep scheme based on numerous factors). Last week focused on what works best for most people (i.e. 5 pull-ups, 10 push-ups, 15 squats). However, if you can handle larger sets without redlining (hitting failure) you'll be able to get through the workout faster and more efficiently since you're taking less breaks overall. The workout below does two things, it has more overall volume early in the workout which simulates how you will probably feel halfway through the total reps during the actual event. It also allows you to see if larger sets will work for you. Next week we'll do the opposite and focus on small sets.

FULL Murph training workout

Pick one for warmup set (1 mile bike, 500m row, 500m skierg, 800m run) - 5 out of a 10 effort

Then follow this rep scheme:

Pull-ups (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

Push-ups (20, 18, 16, 14, 12, 10, 8, 6, 4, 2)

Squat (30, 27, 24, 21, 18, 15, 12, 9, 6, 3)

Pick one for cooldown set (1 mile bike, 500m row, 500m skierg, 800m run) - 5 out of a 10 effort

1/2 mile (800m) easy run - 5 out of a 10 effort

1/2 Murph training workout

Pick one for warmup set (1 mile bike, 500m row, 500m skierg, 400m run) - 5 out of a 10 effort

Then follow this rep scheme:

Pull-ups (6, 5, 4, 3, 2, 1)

Push-ups (12, 10, 8, 6, 4, 2)

Squat (18, 15, 12, 9, 6, 3)

Pick one for cooldown set (1 mile bike, 500m row, 500m skierg, 400m run) - 5 out of a 10 effort

1/2 mile (800m) easy run - 5 out of a 10 effort

Scaled Murph training workout

Pick one for warmup (200m run, 500m row, 500m skierg, 800m bike, 1/2 mile walk)

Then follow this rep scheme:

Pull-up substitution* (6, 5, 4, 3, 2, 1)

Push-up substitution** (12, 10, 8, 6, 4, 2)

Squat substitution*** (18, 15, 12, 9, 6, 3)

Pick one for cooldown (200m run, 500m row, 500m skierg, 800m bike, 1/2 mile walk)

*Pick one for pull-up substitution

Banded pull-ups

Kettlebell swings

3 second pull-up hang (per reps above, i.e. 6 pull-up = 18 second hang, 5 pull-up = 15 second hang) 5 second deadhang (per reps above, i.e. 6 pull-up = 3 second hang, 5 pull-up = 25 second hang)

**Pick one for push-up substitution

Knee push-ups

3 second Plank (per reps above, i.e. 10 push-up = 30 second plank)

Benchpress (pick a weight you can do 10 reps without stopping)

***Pick one for squat substitution

Box squat

3 second Squat hold (per reps above, i.e. 9 squats = 27 second squat hold)

Rack assisted squats (hold rack while doing squat to assist)

Previous weeks workouts below:

April 6-12 weekly workout suggestion:

FULL Murph training workout

1/2 mile (800m) easy run - 5 out of a 10 effort

10 rounds of (5 pull, 10 push, 15 squat)

1/2 mile (800m) easy run - 5 out of a 10 effort

1/2 Murph training workout

1/4 mile (400m) easy run - 5 out of a 10 effort

5 rounds of (5 pull, 10 push, 15 squat)

1/4 mile (400m) easy run - 5 out of a 10 effort

Scaled Murph training workout

Pick one (200m run, 500m row, 500m skierg, 1000m bike, 1/2 mile walk)

5 rounds of the following exercises

Pick one (5 banded pull-ups, 10 kettlebell swings, 30 second pull-up hang, 30 second deadhang)

Pick one (15 knee push-ups, 30 second plank, 10 reps benchpress (pick a weight you can do 10 reps without stopping)

Pick one (15 box squat, 30 second squat hold, 10 rack assisted squats (hold rack while doing squat to assist)

Pick one (200m run, 500m row, 500m skierg, 1000m bike, 1/2 mile walk)

Honor the Fallen. Push Your Limits. Join FOX 3 Farm this Memorial Day for the 2026 Lt. Michael P. Murphy Challenge. More than a workout, this is a global tribute to a hero’s sacrifice.

Train Hard: Check back weekly for custom training plans and prep schedules.
Accessible to All: We offer full scaling options—whether it’s your first Murph or your tenth, there is a place for you on the field, including kids..
The Mission: Learn the story behind the man and the movement at themurphchallenge.com.