Surf Murph Challenge

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What is the Surf Murph Challenge?

The Surf Murph 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, 2026. It is inspired by and in honor of Navy Seal Michael P. Murphy and suports the LT. Michael P. Murphy Memorial Scholarship Foundation

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. 1-mile run
  2. 100 pull-ups
  3. 200 push-ups
  4. 300 squats
  5. 1-mile run

     

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

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.

Why do it? Its a chance to do something hard, to grow yourself and to inspire others.

30 Day Challenge

Starting April 26, 2026

  • Two works per day (One outside)
  • Follow a structured diet
  • Drink 1 Gallon of water
  • Read 10 pages of a book
 
Around May 26th complete the Murph Challenge

60 Hard Challenge

Starting March 26, 2026

  • Two works per day (One outside)
  • Follow a structured diet
  • Drink 1 Gallon of water
  • Read 10 pages of a book
 
Around May 26th complete the Murph Challenge

The Murph Challenge

On or around May 26th

Complete the Murph Challenge

Join the Surf Murph Challenge!

Signup at the bottom of the page to join the challenge.

I will send motivational updates each week via email.

When you complete the challenge I will send you a Surf Murph finishers t-shirt to honor your committment to the challenge and choosing to do hard things.

Recommended Motivational Book

“Miracle Morning” by Hal Elrod

 

Diet Guidelines

Choose a diet that supports energy and recovery, tailored to your needs. Examples:


Balanced: 40% carbs (whole grains, fruits), 30% protein (chicken, fish, beans), 30% fat (nuts, olive oil).
‎

High-Protein: 1.2–1.6g protein/kg body weight (e.g., eggs, Greek yogurt, lentils); moderate carbs and fats.
‎‎

Low-Carb: High fat (avocado, cheese), moderate protein, low carbs (leafy greens).

 

Rules:

  1. No cheat meals or alcohol (per 75 Hard).
  2. Drink at least 1 gallon (3.8L) of water daily.
  3. Simplify with meal prep to ensure compliance.

Consult a doctor or nutritionist for medical dietary restrictions.

75 Hard Style Weekly Training Plan in 60 days

Overall Plan Overview

The Murph Challenge is a demanding workout honoring Navy SEAL Lt. Michael P. Murphy. It consists of: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run (optionally with a 20 lb vest for men or 14 lb for women)

The book is “The Miracle Morning” by Hal Elrod. Based on the table of contents from the original edition (with notes that the updated 2023 edition adds sections on “The Miracle Evening” and “The Miracle Life” for bedtime routines and inner freedom—incorporate them if you have the updated version), we’ll divide it into 12 main parts (introduction + 10 chapters + conclusion) over the first 12 weeks, with the remaining weeks focused on review, application (e.g., the 30-day challenge from Chapter 10), and integration with your training. The book emphasizes a morning routine (S.A.V.E.R.S.: Silence, Affirmations, Visualization, Exercise, Reading, Scribing), so incorporate your daily exercise from this plan into the “E” (Exercise) portion where possible.

Timeline: March 26-ish, ends May 26, 2026 Training progresses gradually: Start at ~20% of Murph volume, increase by 5-10% weekly to reach full capacity. Perform the full Murph on May 26.

General Guidelines:

  • Training Days: 4 days/week (e.g., Mon, Wed, Fri, Sat) to allow recovery. Each session mimics Murph structure but scaled: Run A, bodyweight circuit (partitioned into rounds for manageability, e.g., Cindy-style: 5 pull-ups, 10 push-ups, 15 squats per round), Run B. Use assisted pull-ups (bands/jumping) if needed; modify push-ups to knees.
  • Warm-Up/Cool-Down: 5-min light jog + dynamic stretches before; stretch after.
  • Rest Days: Active recovery (walk, yoga) or full rest. Include Miracle Morning routine daily (10-30 min).
  • Progression: Track times/reps. If too hard, stay at previous week’s volume. Add vest in Weeks 13-16 if ready.
  • Nutrition/Recovery: Eat balanced (protein-focused), sleep 7-9 hours, hydrate.
  • Reading: 20-30 min/day, ideally in your Miracle Morning “R” (Reading). Reflect in “S” (Scribing/journaling).
  • Integration: Use book concepts (e.g., affirmations for motivation, visualization for workouts) to enhance training.

60-Day Murph Preparation Program Adhering to 75 Hard Standards

  • This program is designed to prepare you for completing the Murph Challenge (1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run) on or about May 26, 2026. It assumes a bodyweight version of Murph (no vest) for accessibility, but advanced users can add a 14-20 lb weighted vest in later phases if desired. The structure fully adheres to the 75 Hard program for mental toughness, with daily discipline requirements. 

    The program starts on March 26, 2026 (Day 1) and ends on May 26, 2026 (Day 60)

    Daily 75 Hard Requirements

    • Diet: Follow a strict performance-oriented diet (e.g., high-protein, whole foods: 40% carbs, 30% protein, 30% fats; ~2,500-3,000 calories based on your needs). No cheat meals, no alcohol. Track via an app like MyFitnessPal.
    • Water Intake: Drink 1 gallon (128 oz) of water daily. Spread it out to avoid discomfort.
    • Reading: Read 10 pages daily from The Miracle Morning by Hal Elrod (a self-improvement book on building a productive morning routine). The book is ~170 pages, so you’ll finish around Day 17—then reread from the beginning or focus on applying its SAVERS principles (Silence, Affirmations, Visualization, Exercise, Reading, Scribing).
    • Progress Pictures: Take a daily photo in the same lighting/pose to track physical changes.
    • Workouts: Two 45-minute sessions daily. One indoor (gym/home; focus on strength and bodyweight skills). One outdoor (regardless of weather; focus on conditioning and running). Include 5-10 min warm-up (jog in place, dynamic stretches) and cool-down (static stretches) in each. If you miss any requirement, restart the program from Day 1 per 75 Hard rules.
    • Integration Tip: Incorporate The Miracle Morning by starting your day with a 30-60 min SAVERS routine. Use the “Exercise” component for part of your morning indoor workout, and do your reading then.

    Program Phases and Progressions

    The 60 days are divided into three phases to build progressively: base-building, volume increase, and peaking/tapering. Each phase has a weekly template with daily workouts. Progress by increasing reps, rounds, distance, or intensity each week within the phase (e.g., add 1-2 rounds or 100m to runs). Rest actively if needed (e.g., light yoga or walking on “recovery” focus days, but still hit 45 min).

    • Scaling Notes: If you can’t do pull-ups, substitute ring rows, banded pull-ups, or jumping pull-ups. For push-ups, use knee or elevated variations. Beginners: Halve reps in Phase 1. Advanced: Add vest in Phase 3.
    • Partitioning Tip: For bodyweight sections, use “Cindy-style” rounds (5 pull-ups, 10 push-ups, 15 air squats) to break up volume, as recommended in most Murph plans.
    • Recovery: Prioritize sleep (7-9 hours), foam rolling, and mobility. Listen to your body to avoid injury—adjust if sore.

    Phase 1: Base-Building ( March 26 – April 6)

    Focus: Develop movement patterns, stability, and basic endurance. Lower volume to prevent burnout. Inspired by early weeks of CrossFit and NASM plans.

     
    Day of WeekIndoor Workout (45 min, e.g., Morning)Outdoor Workout (45 min, e.g., Afternoon)
    MondayWarm-up + 4-6 rounds: 400m row/bike (or jog in place) + 10-15 air squats + 5-8 pull-up variations + 10-15 push-ups. Rest as needed. (Build squats/pulls/pushes weekly.)Steady-state run/walk: 20-30 min at easy pace (aim 2-3 miles total, increasing 0.5 miles/week). Finish with dynamic stretches.
    TuesdayWarm-up + AMRAP 30 min: 5 pull-ups + 10 push-ups + 15 air squats (target 8-12 rounds, add 1 round/week goal).Interval walk/run: 4-6x (200m run + 200m walk). Build to 3-4 miles.
    WednesdayWarm-up + Strength circuit: 4 rounds max reps in 1 min each – dumbbell cleans (light, 15-35 lb) + sit-ups + rest 1 min. (Increase weight/reps weekly.)Outdoor bodyweight: 3-5 rounds – 200m run + 10 burpees + 20 lunges.
    ThursdayActive recovery: 45 min yoga/mobility focusing on shoulders, hips, core (include pull-up holds, plank variations).Brisk walk: 45 min (3-4 miles), focus on form and breathing.
    FridayWarm-up + 4-6 rounds: 10-15 box jumps/step-ups + 8-12 push-ups + 5-8 pull-ups. (Increase height/reps weekly.)Steady run: 25-35 min, aim for consistent pace (increase distance 0.5 miles/week).
    SaturdayWarm-up + For time: 30-40 dumbbell thrusters (light) + 20-30 burpees. Partition as needed.Outdoor circuit: AMRAP 30 min – 100m sprint + 10 air squats + 10 push-ups.
    SundayWarm-up + EMOM 30 min: Alternate strict pull-ups (3-5) and devil presses/push presses (light DB, 5-7 reps).Long walk/run: 40 min easy pace (3 miles+).

    Weekly Progression: Add 10-20% volume (e.g., reps, rounds, or distance) each week. Total weekly runs: 10-15 miles.

    Phase 2: Volume Increase ( April 7 – May 1)

    Focus: Build higher rep capacity and combine movements. Mid-phase intensity ramps up, drawing from Weeks 3-6 of CrossFit and Again Faster plans.

    Day of WeekIndoor Workout (45 min)Outdoor Workout (45 min)
    MondayWarm-up + 5-7 rounds: 400m row + 20-30 air squats + 8-12 pull-ups + 15-20 push-ups. (Add rounds/reps weekly.)Interval run: 6-8x (400m run + 1 min rest). Build to 4-5 miles.
    TuesdayWarm-up + AMRAP 35 min: 5 pull-ups + 10 push-ups + 15 air squats (target 12-15 rounds, add 1-2 rounds/week).Shuttle runs: 8-10x 50m sprints + recovery walk. Total 4 miles.
    WednesdayWarm-up + 5-7 rounds: 7-10 DB power cleans (20-50 lb) + 7-10 push presses + 7-10 box jumps. (Increase load weekly.)Bodyweight circuit: 4 rounds – 400m run + 15 burpees + 30 lunges.
    ThursdayMobility/recovery: 45 min flow with plank holds, wall walks, and core work (e.g., 1 min planks + twists).Brisk hike/walk: 45 min with hills if possible (4 miles+).
    FridayWarm-up + For time: 40-60 DB front squats + 20-30 toes-to-bar variations + burpee pull-ups.Steady run: 30-40 min at moderate pace (increase to 5 miles/week).
    SaturdayWarm-up + AMRAP 35 min: Escalating reps (3-6-9…) pull-ups + wall walks + air squats.Outdoor Murph mini: Half reps (0.5 mile run + 25 pull-ups + 50 push-ups + 75 squats + 0.5 mile). Time it.
    SundayWarm-up + 4-6 rounds: Hang cleans + lateral burpees (increase reps weekly).Long run: 40-45 min easy (5 miles+).

    Weekly Progression: Increase intensity by 15-25% (e.g., faster paces, heavier loads, fewer breaks). Total weekly runs: 15-20 miles. Test a half-Murph every other Saturday.

    Phase 3: Peaking and Tapering (May 2 – May 26)

    Focus: Simulate Murph conditions, refine pacing, and taper volume in the final week for recovery. Based on later weeks of sampled plans, with full integration.

    Day of WeekIndoor Workout (45 min)Outdoor Workout (45 min)
    MondayWarm-up + 6-8 rounds: 400m row + 30-40 air squats + 10-15 pull-ups + 20-25 push-ups. (Peak reps, then taper.)Tempo run: 800m intervals x 4-6 (rest 2 min). Total 5-6 miles.
    TuesdayWarm-up + AMRAP 40 min: 5 pull-ups + 10 push-ups + 15 air squats (target 15-20 rounds, add vest optional).Hill repeats: 6-8x (200m uphill run + jog down).
    WednesdayWarm-up + 6-8 rounds: 9-12 DB squat cleans + 9-12 burpees over DB + box step-ups. (Heavy focus.)Circuit: 5 rounds – 400m run + 20 push-ups + 30 squats.
    ThursdayLight recovery: 45 min yoga with emphasis on recovery poses for back, shoulders, legs.Easy walk/run: 45 min low intensity (4-5 miles).
    FridayWarm-up + For time: 50-70 push presses + 20-30 burpee pull-ups + double-unders.Steady run: 35-45 min threshold pace (5-6 miles).
    SaturdayWarm-up + Mini Murph test: 3/4 reps (0.75 mile + 75 pull-ups + 150 push-ups + 225 squats + 0.75 mile).Outdoor strength: AMRAP 35 min – 200m farmers carry (light DB) + 15 burpees.
    SundayWarm-up + EMOM 35 min: Max reps push-ups/pull-ups alternating with runs in place.Long easy run: 45 min (6 miles+ early; taper to 4 miles final week).

    Weekly Progression: Weeks 7-9 (Days 43-63): Max volume (20-25% increase from Phase 2). Weeks 10-11 (Days 64-75): Taper by reducing 20-30% volume in final 10 days for recovery. On Day 75 (May 26): Do full Murph outdoors as your second workout (partition into 20 Cindy rounds for efficiency; aim 40-60 min).

    Final Tips

    • Track your times/reps in a journal to monitor progress.
    • If injured, modify (e.g., bike instead of run) but maintain 45 min.
    • Fuel with protein post-workout (e.g., shake with 20-30g protein).
    • Mental prep: Visualize success daily using The Miracle Morning affirmations.
    • Post-program: Rest 1-2 days after Murph, then maintain fitness.
 

  • On  May 26th replace one workout with the full Murph Challenge! 1-mile run + 20 rounds (5 pull-ups, 10 push-ups, 15 squats) + 1-mile run. Time yourself and reflect.

Congratulations on committing to this! Track your progress, adjust as needed, and remember: consistency beats perfection. If you need modifications, provide more details about your fitness level.

30-day Murph preparation program adapted from the original 60-day plan. It maintains the spirit of 75 Hard discipline but scales everything down for a realistic 30-day sprint (about 4 weeks). 

The goal remains completing the Murph Challenge (1-mile run + 100 pull-ups + 200 push-ups + 300 air squats + 1-mile run, bodyweight version) on Day 30. Expect a time of 50-70+ minutes depending on your starting point—focus on finishing strong rather than speed.

Daily 75 Hard Requirements (unchanged, but compressed timeline)

  • Strict diet: High-protein whole foods, no cheats/alcohol. Track calories/macros.
  • 1 gallon water daily.
  • Read 10 pages from The Miracle Morning by Hal Elrod daily (finish it in ~17 days, then reread or apply SAVERS).
  • Daily progress photo.
  • Two workouts daily — now shortened to 20 minutes each (one indoor, one outdoor). Include 2-3 min warm-up (jumping jacks, arm circles, leg swings) and 1-2 min cool-down (stretches) within the 20 min.
  • If you miss any requirement, restart from Day 1 (true 75 Hard style).

Workout structure tip: Keep sessions intense but short. Use “Cindy” partitioning (5 pull-ups, 10 push-ups, 15 air squats per round) to build volume efficiently. Scale as needed (banded/jumping pull-ups, knee push-ups, slower pace).

30-Day Program Overview

  • Days 1-10: Base building — focus on form, consistency, and moderate volume.
  • Days 11-20: Volume ramp — increase reps/rounds, introduce more running intensity.
  • Days 21-29: Peaking — Murph-specific simulations (mini/full partitions).
  • Day 30: Full Murph (replace one 20-min workout with the complete challenge; do it outdoors if possible).

Weekly template (repeat pattern with progression each week):

Day of Week Indoor Workout (20 min) Outdoor Workout (20 min)
Monday AMRAP in 15-18 min: 5 pull-ups (or scaled) + 10 push-ups + 15 air squats. Rest as needed. Goal: accumulate rounds (start ~6-8, add 1-2 rounds/week). Finish with 1-2 min plank/core. Easy run/walk: 10-15 min steady pace (build from 1 to 1.5-2 miles total by Week 3). Add dynamic stretches.
Tuesday Strength circuit: 4 rounds (no rest between exercises, 1 min rest after round) — 8-12 pull-up variations + max push-ups in 45 sec + 20-30 air squats. (Increase reps or reduce rest weekly.) Intervals: 6-10x (30-60 sec hard run/sprint + 60-90 sec walk/jog). Total distance ~1-1.5 miles.
Wednesday Bodyweight ladder or chipper: For time in 18 min — 10-20 burpees + 20-40 push-ups + 30-60 air squats + 5-10 pull-ups (repeat or partition). (Build reps weekly.) Brisk walk/run: 15-18 min continuous (aim 1.2-1.8 miles, add slight hills if possible).
Thursday Active recovery/mobility: 20 min light flow — yoga poses for shoulders/hips/back, plank holds (30-60 sec), wall sits, scap pull-ups/holds, slow air squats. Easy outdoor walk: 20 min (1-1.5 miles), focus on posture and breathing.
Friday AMRAP 18 min: 400m row/bike equivalent (or jog in place) + 8 pull-ups + 15 push-ups + 20 air squats. (Increase rounds or intensity weekly.) Steady run: 12-18 min at moderate pace (build to ~1.5-2 miles).
Saturday Mini-Murph build: Partitioned — 0.5 mile run (or 800m effort) + 20-40 pull-ups + 40-80 push-ups + 60-120 air squats (break into Cindy rounds). Time it. (Increase % of full Murph reps weekly: Week 1 ~20-25%, Week 2 ~35-40%, Week 3 ~50-60%, Week 4 ~70-80%.) Outdoor bodyweight: 4-6 rounds — 200m run + 10 burpees + 15 push-ups + 20 squats.
Sunday EMOM-style (every minute on the minute) for 15-18 min: Alternate 3-6 pull-ups + 8-12 push-ups + 15 air squats (adjust reps to fill ~45-50 sec work). Long easy run/walk: 18-20 min (1.5-2.5 miles by end).

Progression Guidelines

  • Each week: Increase total rounds/reps by 10-20% (e.g., add 1 round to AMRAPs, 5-10 reps to sets, 0.2-0.3 miles to runs).
  • Scaling options:
    • Pull-ups too hard? Use negatives, bands, ring rows, or inverted rows.
    • Push-ups? Elevate hands or do knee push-ups.
    • Runs? Mix run/walk intervals.
  • Mini-Murph tests on Saturdays: Track time and how you feel. By Day 23-29, aim for 50-75% of full volume in under 30-35 min total effort.
  • Day 30 (Murph Day): Do the full challenge as your main workout (outdoor preferred). Partition as 20 rounds of Cindy (5/10/15) to make it manageable. Warm up well. Hydrate and fuel beforehand.

Final Tips for Success in 30 Days

  • Consistency beats perfection — hit every daily requirement.
  • Prioritize recovery: Sleep 7-9 hours, foam roll, eat protein (1.6-2.2g/kg bodyweight).
  • Use The Miracle Morning SAVERS to start your day strong (e.g., morning workout + reading).
  • If sore/injured, modify (e.g., bike instead of run) but keep sessions at 20 min.
  • Mental toughness: This short version is intense; lean on the book’s principles for mindset.

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