Meta boss Mark Zuckerberg recently shared on Facebook and Instagram that he had completed the “Murph” challenge, which is named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan in June 2005, aged 29.
An exercise resource built by a team of coaches, runners and fitness enthusiasts, it takes an average of 63-80 minutes for beginners to complete this workout, 50-58 minutes for intermediates, and 40-45 minutes for advanced athletes.
“The exercise, which was first referred to as “Body Armour,” was one of Murphy’s favourites. Wearing a weighted vest, participants in this strenuous CrossFit workout run one mile, perform 100 pull-ups, 200 push-ups and 300 squats, then run another mile,” says Manjeet Malik, fitness expert.
A tribute to a hero
It’s an exercise challenge designed to honour Lt. Michael Murphy and his bravery in the Afghan War. “Lt. Murphy was shot 14 times while trying to call his base for reinforcements to save his team. Despite being shot, he continued to move forward to make the call and set up the reinforcements; later, he was killed. He received a medal of honour. The exercise challenge was developed to demonstrate to viewers the gruesome physical conditions army personnel (such as Murphy) endure while serving, as well as the level of mental toughness needed,” says Lahari Sri Krishna, fitness expert and co founder Spirals BJJ Studio.
Murph tests almost all of your body’s muscles, as well as your lungs and grit. It combines running and bodyweight exercises.
CALORIES BURNT
The number of calories you burn during the Murph Challenge varies depending on your body weight, level of fitness, and how hard you work during the exercises. “A person who weighs about 155 pounds can, however, theoretically burn between 600 and 700 calories while exercising (63-80 minutes). Due to the greater effort needed to move their body weight and the additional weight of the vest, heavier people may burn more calories,” says Manjeet Malik adding, “It’s important to remember that the Murph Challenge is both a physical and mental endurance test and not just about burning calories.”
What Does the Murph Challenge Entail?
It is an intense CrossFit-style workout that has three main components, says Manjeet Malik:
Running: The challenge involves a one-mile run, usually on a track or along a predetermined route, at the start and the finish. The strenuous callisthenics exercises in the middle are bookended by this running portion.
Bodyweight Exercises: In the middle of the workout, participants perform the following exercises in sequence:
100 Pull-Ups: These are usually done as strict pull-ups, but some variations allow for kipping pull-ups to maintain intensity
200 Push-Ups: Standard push-ups are the rule, and good form is important.
300 Air Squats: These are bodyweight squats, and participants must perform them with proper technique.
Wearing a Weighted Vest: Wearing a 20-pound weighted vest the entire time allows participants to truly honour Lieutenant Murphy and perform the exercise as he did. The exercises become significantly more difficult due to the additional weight.
