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Murph Challenge Preparation

by Louie Lifts
12 athletes joined

Program Description

Designed for all willing to do this challenge. 1 mile, 100 pull ups, 200 push ups, 300 air squats, and 1 mile. Can be done without a weighted vest but some choose to do so in honor of Murph. (20 lbs for men, 15 for women)

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 25, 2025 05:09
  • Last Edited
    Oct 27, 2025 03:56

Summary

Prepare to conquer the Murph Challenge with this focused 4-week training program! Designed for three sessions each week, you'll build endurance and strength through effective bodyweight exercises, including running, pull-ups, push-ups, and squats. Each workout is structured to progressively enhance your performance, ensuring you're ready to tackle the challenge head-on. No equipment is needed, making it perfect for at-home training. Get ready to push your limits and achieve your best!
Muscle Engagement
Front
Back
MuscleSet
Lats
12.9%
Chest
12.9%
Quadriceps
12.9%
Upper Back
10.3%
Triceps
10.3%
Glutes
10.3%
Front Delts
7.7%
Hamstrings
7.7%
Biceps
5.1%
Adductors
5.1%
Abs
2.6%
Other
2.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Push Up
5
10 reps
-
4
Squat (Bodyweight)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Pull-Up (Bodyweight)
8
5 reps
-
3
Push Up
8
10 reps
-
4
Squat (Bodyweight)
8
15 reps
-
5
Run
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Pull-Up (Bodyweight)
12
5 reps
-
3
Push Up
12
10 reps
-
4
Squat (Bodyweight)
12
15 reps
-
5
Run
1
8 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Pull-Up (Bodyweight)
15
5 reps
-
3
Push Up
15
10 reps
-
4
Squat (Bodyweight)
15
15 reps
-
5
Run
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Pull-Up (Bodyweight)
5
5 reps
-
3
Push Up
5
10 reps
-
4
Squat (Bodyweight)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Pull-Up (Bodyweight)
8
5 reps
-
3
Push Up
8
10 reps
-
4
Squat (Bodyweight)
8
15 reps
-
5
Run
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
-
2
Pull-Up (Bodyweight)
12
5 reps
-
3
Push Up
12
10 reps
-
4
Squat (Bodyweight)
12
15 reps
-
5
Run
1
8 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
0.7 reps
-
2
Pull-Up (Bodyweight)
10
5 reps
-
3
Push Up
10
10 reps
-
4
Squat (Bodyweight)
10
15 reps
-
5
Run
1
0.7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
-
2
Pull-Up (Bodyweight)
8
5 reps
-
3
Push Up
8
10 reps
-
4
Squat (Bodyweight)
8
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
8 mins
-
2
Pull-Up (Bodyweight)
8
5 reps
-
3
Push Up
8
10 reps
-
4
Squat (Bodyweight)
8
15 reps
-
5
Run
1
8 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Pull-Up (Bodyweight)
12
5 reps
-
3
Push Up
12
10 reps
-
4
Squat (Bodyweight)
12
15 reps
-
5
Run
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Pull-Up (Bodyweight)
20
5 reps
-
3
Push Up
20
10 reps
-
4
Squat (Bodyweight)
20
15 reps
-
5
Run
1
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Run
1 Set
5 mins
-
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
3
Push Up
5 Sets
10 Reps
-
4
Squat (Bodyweight)
5 Sets
15 Reps
-
Day 2
1
Run
1 Set
5 mins
-
2
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
3
Push Up
5 Sets
10 Reps
-
4
Squat (Bodyweight)
5 Sets
15 Reps
-
Day 3
1
Run
1 Set
8 mins
-
2
Pull-Up (Bodyweight)
8 Sets
5 Reps
-
3
Push Up
8 Sets
10 Reps
-
4
Squat (Bodyweight)
8 Sets
15 Reps
-