The Murph EXTRA Challenge
Taking the Murph Challenge to a New Level
So, The Murph challenge isn’t enough for ya? You are in the right place! Adding a complementary challenge alongside The Murph Challenge can enhance the overall experience and provide participants with a well-rounded fitness test. Check out these additional challenges to take your Murph Challenge to the next level:
Hero WOD Combo Challenge
Complete the "Murph" Challenge followed by the "DT" Challenge in the same session.
The Murph Challenge:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
The DT Challenge:
- 5 rounds for time:
- 12 Deadlifts (155 pounds for men / 105 pounds for women)
- 9 Hang Power Cleans (155 pounds for men / 105 pounds for women)
- 6 Push Jerks (155 pounds for men / 105 pounds for women)
Instructions
1. Start by completing The Murph Challenge, taking appropriate rest as needed.
2. Once The Murph is finished, immediately begin the DT Challenge.
3. Time yourself for the entire Hero WOD Combo Challenge (Murph + DT).
Goal:
To test endurance, strength, and mental toughness by combining two iconic Hero WODs in one intense workout session.
Tips:
- Pace yourself during The Murph to conserve energy for the DT Challenge.
- Focus on maintaining proper form and technique throughout both workouts.
- Stay hydrated and fuel properly before and after the challenge.
- Push yourself while being mindful of your limits to avoid injury.
This Hero WOD Combo Challenge is designed to push participants to their limits while honoring the memory of fallen heroes. It combines endurance, bodyweight movements, and barbell work for a comprehensive and challenging fitness test. Adjust weights and scales as needed based on individual fitness levels. Participants should always prioritize safety and listen to their bodies during intense workouts like these.
Everyday for 30 Days
Completing the Murph Challenge every day for 30 days is an extremely demanding physical and mental endeavor. It's important to approach this challenge with caution, ensuring proper rest, nutrition, and recovery to prevent injury and overtraining. Here's a breakdown of what completing the Murph Challenge daily for 30 days might entail:
The Murph Challenge
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
Daily Breakdown:
Day 1-10: Getting Into the Groove
- Focus on pacing yourself and establishing a routine.
- Listen to your body and make adjustments as needed.
- Incorporate stretching and mobility work to aid recovery.
Day 11-20: Building Endurance
- Push yourself to improve your time or technique.
- Experiment with different strategies for breaking up the exercises.
- Pay attention to nutrition and hydration to support performance and recovery.
Day 21-30: Mental Toughness
- Embrace the mental challenge of completing the Murph daily.
- Stay motivated by setting short-term goals and celebrating small victories.
- Prioritize rest and recovery to prevent burnout and injury.
Tips for Success:
- Listen to Your Body: If you're feeling excessively fatigued or experiencing pain, consider taking a rest day or scaling back the intensity.
- Hydration and Nutrition: Proper hydration and nutrition are essential for sustaining energy levels and supporting recovery.
- Variation: Consider modifying the challenge by reducing the repetitions or alternating between variations of the exercises (e.g., assisted pull-ups, incline push-ups, or scaling options)
- Recovery: Incorporate restorative practices such as foam rolling, stretching, and adequate sleep to promote recovery and reduce the risk of overuse injuries.
Looking for scaling options to help in completing this challenge? Read HERE about variations, scaling options and movement standards.
Potential Risks:
- Overtraining: Completing intense workouts daily for an extended period can increase the risk of overtraining, leading to fatigue, decreased performance, and injury.
- Muscle Imbalance: The Murph Challenge primarily targets certain muscle groups, which can lead to muscle imbalances if not balanced with complementary exercises.
- Injury: High-volume, high-intensity training increases the risk of overuse injuries, particularly if proper form and technique are not maintained.
While completing the Murph Challenge daily for 30 days can be a valuable test of physical and mental resilience,
it's crucial to prioritize safety and listen to your body throughout the process.
Consulting with a fitness professional and incorporating rest days into your routine can help mitigate risks and ensure a sustainable approach to the challenge.
Are you planning to take on one of these EXTRA Murph Challenges? Talk with your coach to formulate the best plan possible for you!
