Alright, let’s count: A 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a 1 mile run again. That’s what the Murph workout consists of. Sound tough? Absolutely! But that’s the reason why I decided to do it for 30 days in a row. Challenge accepted!



Don’t work out on an empty stomach. Your body needs fuel for good performance. Eat a carb-heavy meal a few hours before starting. You can also grab a protein bar 30 minutes before the workout.
Don’t try to sprint the first mile. It’s your warm-up, so don’t waste all your energy on it. - Break up the sets. No matter how fit you are, tackling all 100 pull-ups at once will simply leave you exhausted.
Don’t forget about the breaks. Have a 30-second rest between reps. Halfway through the workout, take 3-4 minutes to wipe off the sweat and drink some water.
Fast-forwarding to the present moment – I have to say – all those tips turned out to be super helpful.

Day 1. No turning back!
Here we go! Being in pretty good shape, running the first mile was easy peasy. After that, I went through 20 sets that consisted of 5 pull-ups, 10 push-ups, and 15 squats each. Somewhere along the way, I started thinking that maybe I should’ve scaled the workout back to a lighter version, or half-Murph. However, by the time I completed it after the second run, I decided to stick to my initialchoice. No turning back! When I was done I barely had energy left in me to take a shower and get to work.

Day 2. I forgot about one important thing
Oh boy! Were my muscles sore the next morning! I realized that I forgot about one important thing – stretching. As you probably know, it helps with post-workout soreness. So, today I stretched out before running. Even though every muscle in my body was on fire and screamed for rest, I still felt motivated to keep going. But after the second run, I had to lie on the bench in the park for like 10 minutes straight to steady my breath. Although later, this tiredness changed into a boost of energy that made my day super productive.

Day 7. This workout is grueling
I guess I could say that the first week went smooth. I mean, of course, I still felt unbelievably exhausted after each session. This workout is grueling, so it just won’t be any other way. But I was happy that I wasn’t tempted to give up. I even got used to waking up two hours earlier so that I had time to do the Murph before work. To be honest, I had some doubts before starting the challenge and was sure I wouldn’t last longer than a couple of days.

Day 12. What ruined my uplifting attitude
During the second week, something happened that ruined my uplifting attitude. Everything was fine that day after I finished my workout. I had a meeting at work and then went to have lunch. The food was tasty, but later in the evening, I started feeling dizzy and nauseous. Turned out I had food poisoning. And the only thing I could think of was “I can’t skip my workout tomorrow”. I went to sleep hoping I’d be able to continue the challenge.

Day 13. Tough morning
The next morning was tough, to say the least. I left my bed feeling extremely weak. My stomach was still gurgling. But thankfully, the dizziness and nausea were gone. Should I keep pushing myself to the limits? Or should I just quit and let my body rest? What would you do in my place? Let me know in the comments! Well, I chose to move on no matter what. And let me tell you, the workout on that day just might be the hardest thing I’ve ever done in my whole life.

Day 15. The first changes in my body
Halfway through my ordeal, I noticed the first changes in my body. You see, I work at the office and must wear shirts and ties. And when I put on my favorite shirt after the workout, I realized it was too tight on me. Apparently, the muscles on my back have been growing. I was glad about it, but I had no idea that I’d have to change my wardrobe so soon.

Day 21. The turning point
The beginning of the third week was the turning point in my challenge. I guess my body was just mad at me because I put it through such strenuous training without a single day of rest. And this, in turn, messed with my mindset. For the first time since starting the challenge, I didn’t want to get up and told myself that it was okay to skip just one time.

Day 30. Did I achieve my goal?
When I woke up I couldn’t believe it was the last day of the challenge. In the beginning, a whole month seemed so daunting. But step by step, day by day, I finally managed to achieve my goal. The last workout was the most satisfying one I’ve ever had. The pain and tiredness didn’t even bother me. I guess I can chalk this up as a victory.


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