Murph Challenge - April & May 2025

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Murph Challenge - April & May 2025

The April Fitness Challenge is an 8-week training program leading up to the Murph WOD on Memorial Day. The preparation program runs through April and May, with a provided training schedule that you can combine with your own workouts to prepare for the Murph.

The Murph WOD will take place on Memorial day,  Monday, May 26th. There will be three divisions for the training program and the workout per se: Beginner, Intermediate and Advanced.

The Murph WOD on 5/26 will have three classes. 8 am for Advanced, 9 am for Intermediate, 10 am for Beginner.

The Murph WOD honors Navy Lieutenant Michael Murphy and fallen soldiers. It involves:

  • A 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Another 1-mile run

Modifications to the workout will be available for participants, and all options will be explained on the event day.

Print the training plans here:

Advanced Class-8am

Cottingham Campus
5/26/25 - 5/26/25
VIEW

The goal is to complete a Murph on Memorial Day. It involves:

  • A 1-mile jog
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Another 1-mile jog

The 8-week training plan is below and it’s for you to start the first week of April.

A weighted vest is mentioned in the plan. Find what works for you and feel free to use no vest and jog/run instead.

*You can download your Advanced Plan HERE.

Week 1 & 2. April 1 to April 14.
Complete 2x a week

2 mile jog/run

8 rounds:
– 8 Pull-ups
– 20 pushups
– 35 squats

2 mile jog/run

Total: 64 pull-ups, 160 pushups, 280 squats, 4 mile jogging

Week 3. April 15 to April 21.
Complete 1 or 2 times a week with a slow pace.Do not max out.

3 mile easy jog +/- weighted vest

10 rounds:
– 10 pullups
– 20 pushups
– 30 squats

3 mile easy jog +/- weighted vest

Total: 100 pullups, 200 pushups, 300 squats, 6 miles easy jog +/- weighted vest

Week 4. April 22 – April 28
Complete 2-3 times a week.

5 miles easy jog + weighted vest
Every 6 minutes while wearing vest
– 20 pushups
– 20 squats

Week 5. April 29 – May 5.
Complete 2-3 times a week

2 mile run or walk with heavy vest
15 pull-ups, 30 pushups, 40 squats
15 pull-ups, 30 pushups, 40 squats
25 pull-ups, 40 pushups, 50 squats
25 pull-ups, 40 pushups, 50 squats
2 mile run or walk with heavy vest

Total: 80 pull-ups, 140 pushups, 180 squats, 4 miles running or walking with vest

Week 6. May 6 -12.
Complete 1 or 2 times a week
Find a friend to complete this. Grab a vest.

2 mile run or walk with heavy vest
3-min plank
25 overhead presses
3 minute plank
25 overhead presses
10 pull-ups, 30 pushups, 80 squats
15 pull-ups, 30 pushups, 80 squats
10 pull-ups, 30 pushups, 80 squats
15 pull-ups, 30 pushups, 80 squats
2 mile run or walk with heavy vest

Total: 50 pull-ups, 120 pushups, 320 squats, 4 miles running or walking with heavy vest, 50 overhead presses

Week 7. May 13 – May 19
Complete 2-3 times a week

3 minute plank

AMRAP 30 minutes:
– 5 pull-ups
– 10 pushups
– 25 squats

3 mile walk with heavy vest

Week 8. May 20 – May 25
Complete 2-3 times a week

100 dumbbell thrusters
100 4 count flutter kicks

5 rounds:
– 10 pull-ups
– 20 pushups
– 30 squats

100 sandbag thrusters
100 four count flutter kicks

Total: 50 pull-ups, 100 pushups, 150 squats, 200 dumbbell thrusters, 200 four count flutter kicks

 

Registration Information  

Open Close Register At MemberNon-Member
3/10/25 5/26/25 Online / Front Desk $ 0.00$ 0.00

Available Sessions

Date(s)
05/26/25
Register  
Closes
05/26/2025

Beginner Class-10am

Cottingham Campus
5/26/25 - 5/26/25
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The goal is to complete a Mini Murph on Memorial Day. It involves:

  • 1 mile walk/jog
  • 50 TRX rows
  • 100 push-ups
  • 150 air squats
  • Another 1 mile walk/jog

The 8-week training plan is below and it’s for you to start the first week of April.

The TRX rows can start with neutral or underhand grip. As your training progresses, increase intensity in your rows by bringing your body closer to the ground or changing to an overhand grip.

The pushups can be done inclined (hands on a bench or box) or kneeling, depending on your starting fitness. You increase the intensity by placing your hands on a surface that is lower or doing some pushups on your knees.

*You can download your Beginner Plan HERE.

Week 1 & 2. April 1 to April 14.
Complete 2x a week

0.5 mile (800 m) walk or jog
10 rounds:
– 5 TRX rows
– 5 pushups
– 10 squats
0.5 mile (800 m) walk or jog

Total: 50 TRX rows, 50 pushups, 100 squats, 1 mile walk/jog

Week 3. April 15 to April 21.
Complete 2-3 times a week

0.75 mile (1200m) walk or jog
3 TRX rows, 8 push ups, 15 squats
5 TRX rows, 12 pushups, 20 squats
8 TRX rows, 20 pushups, 30 squats
10 TRX rows, 25 pushups, 45 squats
0.75 mile (1200m) walk or jog

Total: 26 TRX rows, 65 pushups, 110 squats, 1.5 mile walk/jog

Week 4. April 22 – April 28
Complete 2-3 times a week.

1 mile walk/jog
8 rounds:
– 5 TRX rows
– 10 pushups
– 20 squats
1 mile walk/jog

Total: 40 TRX  rows, 80 pushups, 160 squats, 2 mile walk/jog

Week 5. April 29 – May 5.
Complete 2-3 times a week

1 mile jog/walk
10 rounds:
– 4 TRX rows
– 12 pushups
– 20 squats
1 mile jog/walk
Total: 40 TRX rows, 120 pushups, 200 squats, 2 miles jog/walk

Week 6. May 6 -12.
Complete 2-3 times a week

1 mile jog/walk
5 rounds:
– 10 TRX rows (increase intensity)
– 20 pushups
– 40 squats
1 mile jog/walk

Total: 50 TRX rows, 100 pushups, 200 squats, 2 miles jog/walk

Week 7 & 8. May 13 – May 25.
Complete 2-3 times a week

1 mile jog/walk
2 minute plank (on knees)
5 TRX rows, 10 push ups, 20 squats
10 TRX rows, 20 pushups, 40 squats
15 TRX rows, 40 pushups, 80 squats
10 TRX rows, 20 pushups, 40 squats
5 TRX rows, 10 push ups, 20 squats
2 minute plank (on knees)
1 mile jog/walk

Total: 45 TRX rows, 100 pushups, 200 squats, 2 miles jog/walk

 

Registration Information  

Open Close Register At MemberNon-Member
3/10/25 5/26/25 Online / Front Desk $ 0.00-

Available Sessions

Date(s)
05/26/25
Register  
Closes
05/26/2025

Intermediate Class-9am

Cottingham Campus
5/26/25 - 5/26/25
VIEW

The goal is to complete a Murph on Memorial Day. It involves:

  • A 1-mile jog
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Another 1-mile jog

The 8-week training plan is below and it’s for you to start the first week of April.

For pull-ups use a band as assistance. You can do chin-ups or switch grip to alternate with overhand grip pull-ups. As you progress with your training, do more pull-ups than the other alternatives. Use TRX rows when necessary.

*You can download your Intermediate Plan HERE.

Week 1 & 2. April 1 to April 14.
Complete 2x a week

0.5 mile (800 m) jog
10 rounds:
– 4 pull-ups
– 12 push ups
– 20 squats
0.5 mile (800 m) jog

Total: 40 pull-ups, 120 push ups, 200 squats, 1 mile jogging

Week 3. April 15 to April 21.
Complete 2-3 times a week

1 mile jog
8 rounds:
– 8 pull-ups
– 15 push ups
– 25 squats
1 mile jog

Total: 64 pull-ups, 120 push ups, 200 squats, 2 miles jogging

Week 4. April 22 – April 28
Complete 2-3 times a week.

4 mile jog
Every 5 minutes:
5 push ups
10 squats

Week 5. April 29 – May 5.
Complete 2-3 times a week

2 mile jog
10 pull-ups, 25 push ups, 40 squats
15 pull-ups, 30 push ups, 45 squats
20 pull-ups, 35 push ups, 50 squats
25 pull-ups, 40 push ups, 55 squats
2 mile jog

Total: 70 pull-ups, 130 push ups, 190 squats, 4 miles jogging

Week 6. May 6 -12.
Complete 2-3 times a week

3 min plank
AMRAP 20 mins
– 3 pull-ups
– 10 push ups
– 20 squats
2 mile jog

Week 7 & 8. May 13 – May 25.
Complete 2-3 times a week

50 dumbbell thrusters
10 rounds:
 – 5 pull-ups
– 10 push ups
– 20 squats
50 dumbbell thrusters

Total: 50 pull-ups, 100 pushups, 200 squats, 100 thrusters

 

Registration Information  

Open Close Register At MemberNon-Member
3/10/25 5/26/25 Online / Front Desk $ 0.00$ 0.00

Available Sessions

Date(s)
05/26/25
Register  
Closes
05/26/2025