Murph challenge: An extreme workout that Mark Zuckerberg aced
What's the story
Despite an inundating schedule, Mark Zuckerberg manages to take out time for his family and fitness.
Recently, the META CEO and founder finished the "Murph challenge" with his daughters to commemorate Memorial Day which was observed in the US on May 29.
For the uninitiated, it is an extremely challenging and painstaking workout and is not meant for the fainthearted.
Here's everything about it.
Bytes
'This year I got it done in 39:58': Zuckerberg
Taking to Facebook, Zuckerberg shared "I try to do the Murph challenge with the girls every Memorial Day as a tradition to honor those who defended us."
Per his post, he ran a mile, did 100 pull-ups, 200 push-ups, and 300 squats, and ran another mile.
The man did all this while wearing a 20lb weighted pack, finishing the challenge in only 39:58 minutes!
Challenge
The challenge has been inspired by Navy officer Michael Murphy
The Murph challenge has been inspired by the life of a US Navy SEAL officer, Michael Murphy, who was killed in Afghanistan in 2005.
It was started by Dr. Josh Appel as a way to honor the officer and understand what it takes to sacrifice life since the challenge pushes one beyond their limits, even when one is down with pain and exhaustion.
Workout
What is the Murph workout?
As Zuckerberg stated in his Facebook post, the Murph workout comprises a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run.
While it is intense, what makes it even more daunting is that one has to indulge in the above-mentioned exercises wearing a 20lb or nine-kilogram vest or body armor!
It requires a lot of training to master it.
Information
It typically takes an hour to complete the challenge
While Zuckerberg finished the Murph challenge in nearly 40 minutes, one may take an hour on average to do so. The shortest time taken to complete it is 22 minutes by Alex Blenis, who holds a world record for the same.
Training
How to train for this incredible intense workout?
If you are planning to indulge in this workout, know that you will require a lot of strength and endurance.
For running, practice both sets separately so you can enhance your mile time.
Pull-ups and push-ups can be aced by breaking them into small sets of 15-20 each before wearing the weight.
Practice high-repetition sets of bodyweight squats and focus on breathwork.
Information
It tests one's physical, mental, and emotional limits
This challenge is more than just a physical test; it also tests the mind and emotions by motivating participants to go beyond their boundaries, even when they are weary and in pain. The training lasts for several weeks and includes rest days in between.
Sign up
How to sign up for this challenge and begin training?
Now that you know what this challenge is about and how you should train for it, you can try this intense workout under the guidance of your fitness trainer.
However, before you begin, ensure you are aware of any medical restrictions since this challenge tests your strength, stamina, and dedication.
You can also participate in the Murph challenge via the official website.