Training Aid Challenge: Murph Ruck Edition
The training aid Murph ruck edition runs from 1. March until and including 30. April, 2026.
We have set the default reps count as:
- 1000 pull-ups/bent-over rows
- 2000 push-ups
- 3000 squats
This equates to 10 times the required amount on challenge day
You can adjust reps count as you seem fit along the way.
The weight for each exercise is at your discretion and we recommend to start light and increase regularly.
The tracking is based off of the honor system and if you cheat, you are only cheating yourself!
What is the Murph?
The Murph is a workout consisting of:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
While wearing a 20 lbs vest or body armor.
What is the Murph ruck edition?
The Murph ruck edition is a workout consisting of:
- 1 mile ruck
- 100 pull-ups/bent-over rows with optional ruck
- 200 push-ups with optional ruck
- 300 squats with optional ruck
- 1 mile ruck
Execution plan on challenge day
The Murph shall be executed as such:
- Buy in : 1 mile ruck
- 20
sets
of:
- 5 pull-ups or bent-over rows with ruck
- 10 push-ups, optional ruck
- 15 squats with ruck
- Buy out : 1 mile ruck
Challenge day
The challenge day shall be in May 2026. Precise details will be updated in a timely fashion.
Exercise details
All four exercises are single count exercises. Each has many variations and each is permitted under your discretion. In general, we recommend doing the strict form and for added difficulty doing it slow. Optionally, you can add weight.
Bent-Over Rows
Best to perform the bent-over row with a ruck. Alternatively, you can use a sandbag.
Pull-Ups
Variations:
- Strict pull-up, primary focus
- Strict chin-up
- Close/Wide grip pull-ups
- Archer pull-ups
- Kipping pull-ups
- Australian pull-ups on straight bar or rings
- Bent-Over, downgrade if too difficult
Push-Ups
Variations:
- Strict push-ups, primary focus
- Hand-release push-ups
- Diamond push-ups
- Wide grip push-ups
- Knee push-ups, first level of downgrade
- 2ct shoulder-taps, second level of downgrade
Squats
Variations:
- Ruck back squats, primary focus
- Ruck front squats
- Sandbag w/o ruck squats
- Air squats, downgrade if too difficult
Equipment recommendations
Table details
- Table Entries: Choose a free spot and change it to your name and choose your goal count.
- Table Goal: Follow your progress.
- Table Leader board: Do you like to be competitive, then this table is for you.
- Table Instructions: Read the complete instructions and FAQs.
Why join?
You get to be part of a community who is looking for opportunities to challenge themselves.
Further you have the potential to earn a virtual patch under the CC-BY-SA-NC 4.0 license.
The Murph backstory
The Murph is a workout in honor of United States Navy Seal Lt. Michael P. Murphy who was referred as Murph. Michael was an avid reader and felt that education was key, in fact his favorite saying was
Education will set you free.
Michael’s family founded the LT Michael P. Murphy Memorial Scholarship Foundation, which is funded by donations and proceeds from The Murph Challenge.