Join us in our 2025 Murph Challenge! Register today thru June 30th!
Murph Workout Options
Full Murph
1 Mile Run, 100 Pull-Ups, 200 Push-ups, 300 Air Squats, 1 Mile Run (With or without 25-pound weighted vest)
Peak Performers- Ages
18-29 years old
Sub Lat Pull-Downs for Pull-ups as needed
Sub assisted push-ups as needed
Sub bike or rower for the run as needed
Seasoned Pros- Ages
30-49 year old
Sub Lat Pull-Downs for Pull-ups as needed
Sub assisted push-ups as needed
Sub bike or rower for the run as needed
Masters Division- Ages
50 + years old
Sub Lat Pull-Downs for Pull-ups as needed
Sub assisted push-ups as needed
Sub bike or rower for the run as needed
1/2 Murph Option: Modified Exercise Options listed below the photos
1/2 Mile Run, 50 Pull-Ups, 100 Push-Ups, 150 Air Squats, 1/2 Mile Run
Peak Performers- Ages
18-29
Sub Lat Pull-Downs for Pull-ups as needed
Sub assisted push-ups as needed
Sub bike or rower for the run as needed
Seasoned Pros- Ages
30-49
Sub Lat Pull-Downs for Pull-ups as needed
Sub assisted push-ups as needed
Sub bike or rower for the run as needed
Masters Division- Ages
50 +
Sub Lat Pull-Downs for Pull-ups as needed
Sub assisted push-ups as needed
Sub bike or rower for the run as needed