Surf Murph 30 Day Challenge

What is the Surf Murph 30 Day Challenge?

The Surf Murph 30 Day Challenge is designed to push your limits through physical and mental challenges to prepare you to complete the Murph Challenge on or around May 26, 2025.

The Murph Challenge consists of the following sequence, ideally completed in order, with a 20-pound weight vest for men or a 14-pound vest for women (optional for non-prescribed versions):

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1-mile run

Time: There’s no strict time limit, but completion typically takes 45–90 minutes, depending on fitness level and scaling.

Reps Partitioning: Most participants break the pull-ups, push-ups, and squats into manageable sets, often using the “Cindy” protocol: 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. Alternatively, reps can be split into other formats (e.g., 10 rounds of 10/20/30).

Scaling: For beginners or those with lower fitness levels, modifications include:

• Assisted pull-ups (bands, machines, or rows).
• Knee or wall push-ups.
• Chair-assisted or partial squats.
• Walking instead of running.
• Reducing total reps or omitting the vest.

This challenge encourages you to stretch yourself and do more than you think you can. You are choosing to do a hard thing…the Murph Challenge.

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Join the Surf Murph 30 Day Challenge!

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• Duration: April 26, 2025 – May 25, 2025 (30 days)
• Goals: Build endurance, strength, and mental discipline for the Murph Challenge; maintain consistency with diet, no alcohol, and daily reading.
• Daily Requirements
  • Two workouts (minimum 20 minutes each, one outdoors).
  • Follow a strict diet (customizable, e.g., balanced, high-protein, or low-carb).
• No alcohol.
• Read “Atomic Habits” daily (details below).
• Rest Days: Active recovery days are included to prevent overtraining, but two 20-minute workouts are maintained to meet the 75 Hard-inspired requirement.
• Accessibility: Workouts are scaled for lower physical ability, using walking instead of running, pull-up assist machines or resistance bands, wall or knee push-ups, and bodyweight squats or chair-assisted squats.

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Recommended Motivational Book

 

 

❓ Why: This book focuses on building small, sustainable habits that compound over time, making it ideal for fostering discipline and mental resilience during Murph preparation. Its practical advice aligns with the incremental progress needed for less physically able individuals.
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📖 Reading Plan: The book is approximately 320 pages (paperback). To finish in 30 days, read 11 pages per day (about 15-20 minutes, depending on reading speed). This is manageable and allows time to apply Clear’s habit-building strategies.
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🏋️ Application: Use Clear’s “make it easy” principle to stick to workouts (e.g., prep gear in advance) and “habit stacking” to pair reading with a daily routine (e.g., after dinner).

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Diet Guidelines

Examples

⚖️ Balanced: 40% carbs (whole grains, fruits), 30% protein (chicken, fish, beans), 30% fat (nuts, olive oil).
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🥩 High-Protein: 1.2–1.6g protein/kg body weight (e.g., eggs, Greek yogurt, lentils); moderate carbs and fats.
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🥑 Low-Carb: High fat (avocado, cheese), moderate protein, low carbs (leafy greens).

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Weekly Training Plan

The plan progressively builds capacity for walking, pull-ups (assisted), push-ups (wall or knee), and squats (bodyweight or chair-assisted) while keeping workouts accessible. Each day includes: