Complete each challenge within series to earn your finishers pip.
Objective
Complete workout in as quick as time as possible
Half
Full
Run
0.5 Mile
1 Mile
Pull-ups
(+10 points)
Alternative movement:
Pike Press
(0 points)
50
100
Push-ups
(+10 points)
Alternative movement:
Kneeling Push-ups
(0 points)
100
200
150
300
Run
0.5 Mile
1 Mile
Level
Weight
Bonus Points
Level 4
10kg
+10
Level 3
5kg
+5
Level 1
no load
0
Experience the ultimate test of strength and perseverance with the Murph Challenge. This gruelling workout pays tribute to the heroic Navy SEAL Lt. Michael P. Murphy, and will push you to your limits both mentally and physically.
Complete a run followed by a set number of pull-ups, push-ups and squats, followed by a final run for time. Depending on your level of fitness, you can choose to take part in the Full or the Half and which variations of each movement you feel comfortable doing.
You can also take the challenge up a notch further by choosing to do the challenge wearing a weighted vest of either 5kg or 10kg.
Set treadmill to 2.5% gradient
It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.
Break the exercises up into sets
In terms of the exercises in between the two runs, you don't necessarily have to complete the exercises one after each other. You can in fact break them down in to smaller sets. For example: instead of doing 100 pull-ups, then 200 push-ups, then 300 squats, you could instead choose to break it up into 50 sets of 2 pull-ups, 4 push-ups, 6 squats. However you break up the sets is completely up to you.
Full
Duration
Points
Top
00:40:00
+30
02:00:00
+15
Half
Duration
Points
Top
00:20:00
+15
01:45:00
+1
Before submitting, please make sure you have your evidence ready. Submit evidence for all of the challenges in the same challenge series by the deadline below to earn your Finishers Pip.
Found on your latest membership purchase confirmation email.
It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until the end of the series deadline detailed at the top of the page.
This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.
Consult a physician
You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.
Plan your route
On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.
Let others know
When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.
Carry a mobile phone
We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.
Bad weather
Keep an eye on the weather forecast.
Nutrition and hydration
You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.
If you have any questions or queries please do not hesitate to get in touch. info@rokman.co.uk