30 Days of Murph: A Test of Endurance and Mental Fortitude

From the physical demands of the workout to the mental challenges of staying motivated and disciplined, I share my own experiences and insights on what it takes to successfully complete this intense fitness challenge.

 

In honor of Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in 2005, CrossFit popularized the brutal fitness challenge known as the Murph workout. The exercises involve running one mile, doing 100 pull-ups, 200 push-ups, 300 squats, and another mile while donning a 20-pound vest or body armor. A Murph workout takes strength and endurance to complete, but completing 30 Murph workouts in a row in 30 days is an entirely different task. To maintain motivation and commitment to the objective, one needs not only physical stamina but also mental toughness and discipline.

 

I can attest to the hardship of the endeavor having completed the 30-day Murph challenge. It was a difficult and exhausting experience that pushed me to my boundaries, but it was also extremely satisfying and empowering. As David Goggins so eloquently put it, "You start putting yourself in situations that suck, you'll find yourself, you'll find yourself real quick."

 

First and foremost, completing the Murph challenge can greatly enhance your physical fitness and endurance. Strength, cardiovascular endurance, and general fitness levels will all elevate. The challenge can be an excellent approach to develop resilience and mental toughness. Everyday mental struggle with the Murph can help you build a strong mindset that you can use in other aspects of your life. This was the main focus of my challenge. I knew these workouts aren't the greatest for developing a world class physique due to giving the body little to no time for recovery. You are continuously pounding the same muscles day after day. This challenge was used to test my mental capacity and resilience... and boy, oh boy, did it work.

 

My fastest time was achieved on day 30.. 30 minutes and 20 seconds (no vest).

 

The workouts were absolutely brutal the first 2 weeks. Everything on my body stayed sore and my joints ached but I just tried to get up and move around until I felt good enough to do the workout. I continuously tried to seek out motivation from others to keep the fire fueled. I didn't have anyone doing it with me. There was no competition. No one would have cared if I just stopped the challenge.

 

I discovered the YouTube channel Homemade Everything early on during this challenge and I ended up staying up one night and binge watching every video on it. A man named Mark created the channel just to show off some of his work he does. From the about section on his page: "I work with wood, metal, and leather and am up for any challenge. Have something that you would like to see me fabricate from scratch??? BRING IT ON!" Mark ended up passing away from cancer but decided to vlog his journey through the ups and downs. He remained positive and charismatic throughout the entire ordeal, which to me, was simply inspiring. I suggest you check out his channel because he will absolutely leave a positive imprint on your life.

 

Each day I was waking up dreading doing the workout until I discovered his page and binged the entire thing. It became very silly to me that I was having these negative thoughts of "damn... I have to do this workout today" while Mark was staring death in the eyes with a smile on his face. My mindset quickly shifted from I have to do this workout to I GET to do this workout. I often times, like most of you, take my health for granted. Having the ability to live and do the things we wish to do is such a blessing that we never really appreciate until it is gone.

 

Tips

 

• Here are some preparation and motivational tips in case you decide to take on the challenge of finishing 30 consecutive Murph workouts in 30 days:
• Start slow and build up gradually: As your strength and endurance improve, you can gradually increase how frequently you perform the Murph.
• Set goals and track your progress: Set reasonable objectives for yourself and monitor your development over time. Observing your development can inspire you to keep going.
• Find a partner or group: Finding a partner or group can help you stay motivated and hold each other accountable while completing the Murph. When times are tough, you can encourage one another to keep going and support one another in your successes.
• Stay hydrated and fuel properly: The Murph is a physically demanding workout, so it's crucial to take care of your body's needs by maintaining sufficient hydration and nutrition.
• Focus on the mental aspect: The Murph's mental obstacles can be just as challenging as its physical ones. Reminding yourself of your objectives and the primary reasons you began the challenge can help you to stay motivated, positive, and focused.

 

Here you can check out my journey during the 30 days.