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30 Day Murph Challenge

I took it upon myself to enter the arena and complete the 30 Day Murph Challenge. Meaning that for 30 consecutive days, I completed the Murph workout. The CrossFit Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively.

This adds up to a grant total of 60 miles, 3000 pull-ups, 6000 push-ups and 9000 squats.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

My purpose for doing this was to essentially test myself. I feel like I am constantly falling short of my own potential. I allow my surrounding circumstances to dictate my choices and thoughts. The grind gave me the opportunity to push through walls and get to know myself on a more intimate level. I was forced into self talk that I often avoid.

Below you can see my time stamps and how I partitioned the workouts. Plus what I listened to every day during.

Day 1

Total Time – 43:29

Mile 1 – 7:23

Calisthenics – 27:57

Mile 2 – 8:09

Listening – 2000’s Hip Hop Channel

Partition – 5 pull ups, 10 push ups, 20 squats x 20 sets (accidentally did 400 squats… math is hard)

Day 2

Total Time – 42:28 (M1 – 8:22, C – 25:44, M2 – 8:22)

Listening – Order of Man Podcast (David Goggins)

Partition – 5, 10, 20(15 sets) x 20

Day 3

Total Time – 38:46 (M1 – 7:35, C – 23:17, M2 – 7:54)

Listening – Joyner Lucas (ADHD)

Partition – 5, 10, 15 x 20

Day 4

Total Time – 39:32 (M1 – 7:59, C – 23:17, M2 – 8:16)

Listening – Joyner Lucas (ADHD)

Partition – 5, 10, 15 x 20

Day 5

Total Time – 39:30 (M1 – 8:09, C – 23:18, M2 – 8:03)

Listening – Unbeatable Mind Podcast (David Goggins)

Partition – 5, 10, 15 x 20

Day 6

Total Time – 38:17 (M1 – 7:39, C – 22:43, M2 – 7:55)

Listening – Joe Rogan Experience Podcast (Colin O’Brady)

Partition – 5, 10, 20(15) x 20

Day 7

Total Time – 37:21 (M1 – 7:02, C – 22:25, M2 – 7:54)

Listening – Joe Rogan Experience Podcast (Jordan Peterson)

Partition – 5, 10, 15 x 20

Day 8

Total Time – 37:15 (M1 – 6:54, C – 22:27, M2 – 7:54)

Listening – Eminem (Music to be Murdered By)

Partition – 5, 10, 20(15) x 20

Day 9

Total Time – 36:05 (M1 – 7:23, C – 20:52, M2 – 7:50)

Listening – Kanye West Essentials (Apple Music)

Partition – 5, 10, 15 x 20

Day 10

Total Time – 36:15* (M1 – 7:15, C -m 21:14, M2 – 7:46)

Listening – Gymflow (Apple Music Hip-Hop)

Partition – 5, 10, 15 x 20

*tl;dr: I got bit on the butt by a dog and had to check if I was bleeding without stopping the clock.

Day 11

Total Time – 36:45 (M1 – 7:10, C – 21:27, M2 – 8:08)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 12

Total Time – 36:22 (M1 – 7:19, C – 20:40, M2 – 8:23)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 20(15) x 20

Day 13

Total Time – 35:58 (M1 – 7:06, C – 20:50, M2 – 8:02)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 14

Total Time – 35:54 (M1 – 7:36, C – 20:46, M2 – 7:32)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 15

Total Time – 34:31 (M1 – 7:13, C – 19:37, M2 – 7:41)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 16

Total Time – 34:05 (M1 – 7:03, C – 19:23, M2 – 7:39)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 17

Total Time – 35:12 (M1 – 7:14, C – 20:21, M2 – 7:37)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 18

Total Time – 34:13 (M1 – 7:13, C – 19:24, M2 – 7:36)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 19

Total Time – 33:54 (M1 – 7:06, C – 19:00, M2 – 7:48)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 20

Total Time – 37:28 (M1 – 7:29, C – 21:08, M2 – 8:51*)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

*Right calf locked up at end of first mile and spent extra time after the Calisthenics trying to loosen it back up to no avail.

Day 21

Total Time – 35:36 (M1 – 7:55, C – 19:49, M2 – 7:53)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 20(15) x 20

Day 22

Total Time – 35:16 (M1 – 7:23, C – 20:12, M2 – 7:41)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 23

Total Time – 33:31 (M1 – 6:55, C – 18:48, M2 – 7:48)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 24

Total Time – 32:54 (M1 – 7:09, C – 18:20, M2 – 7:25)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 25

Total Time – 31:58 (M1 – 7:14, C – 17:23, M2 – 7:21)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 26

Total Time – 33:43 (M1 – 7:03, C – 19:16, M2 – 7:24)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 27

Total Time – 31:01 (M1 – 7:19, C – 16:23, M2 – 7:19)

Listening – Can’t Hurt Me (David Goggins)

Partition – 5, 10, 15 x 20

Day 28

Total Time – 43:22 (M1 – 8:33, C – 26:06, M2 – 8:43)

Listening – Kamikaze (Eminem)

Partition – 5, 10, 15 x 20

Day 29

Total Time – 42:44 (M1 – 8:19, C – 25:46, M2 – 8:39)

Listening – Custom Hip Hop Playlist

Partition – 5, 10, 15 x 20

Day 30

Total Time – 30:20 (M1 – 6:42, C – 16:29, M2 – 7:09)

Listening – Music To Be Murdered By (Eminem)

Partition – 5, 10, 15 x 20

Shoes Worn – Adidas Ultraboost

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