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Daily Dryland Swimming Workouts #25: The Murph Challenge

For the past few months, SwimSwam has been posting a daily swimming workout to help inspire swim coaches around the world who are looking for new ideas to try with their swimmers. Since most of the world’s pools are currently closed for business, we wanted to give swimmers and coaches an alternative set of dryland workouts to use to stay fit during the quarantine. These workouts will be designed to be done around the house. Some will use basic equipment, like medicine balls or stretch cords, while others will be all body-weight exercises.

These workouts are provided for informational purposes only.

See more at-home training ideas on our At Home Swim Training page here

If you have ever done CrossFit, you may have heard of the Murph challenge. Or if you follow Blake Pieroni on Instagram, you may have heard of it as well. And as much as it disappoints me, it has nothing to do with Ryan Murphy… although I would love to see him do this as well.

This is a workout not for the light of heart… but it can certainly be modified for those of us who are too.

The Murph Challenge

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Now, if you don’t want to do this all consecutively, but you do want a good workout, try piecing it up. For example:

1 Mile run

10x

10 Pull Ups

20 Push Ups

30 Squats

1 Mile Run

OR! Just Cut it in half:

1/2 Mile Run

10x

5 Pull Ups

10 Push Ups

15 Squats

1/2 Mile Run

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Coach
4 years ago

I think you are missing the weight vest

Ragnar
Reply to  Coach
4 years ago

Probably not a good thing to add weight vest running to transitioning water to land athletes in this time, running period will be tough enough on joints used to only water sports. Definitely would increase the risk of shin splints running with weight for the unprepared swimmer. The bone density in the lower limbs of swimmers is always less dense than a soccer/footballer, so unless running was part of training already better to ease into it.

sven
4 years ago

This is pretty close, but it’s a bit off. For the workout that will bring you to the absolute, physical peak, look no further:

100 push ups
100 sit ups
100 squats
10km run

Every single day.

Admin
Reply to  sven
4 years ago

Followed by 100 x 100 freestyle.

bossanova
Reply to  sven
4 years ago

With that regimen I reckon you could defeat any foe with one punch

Bruhmoment
Reply to  sven
4 years ago

Somebody watches one punch man

Coleman Hodges
Reply to  sven
4 years ago

Gotta love the Saitama secrets. The real question: can he beat Goku?

sven
Reply to  Coleman Hodges
4 years ago

I’m afraid to answer because it might tear our friendship apart.

SDR
Reply to  sven
4 years ago

you’re gonna have to sacrifice your hair though

Joey
4 years ago

Murph is named after an American hero who lost his life in combat and was posthumously awarded the Medal of Honor. He was the Lt in the movie “Lone Survivor.”

He Said What?
4 years ago

Da Murph!

Cal fan
4 years ago

Yes! Love Murph 👍🏾Was going to recommend it to my Swimteam. Gotta love some Crossfit!

About Coleman Hodges

Coleman Hodges

Coleman started his journey in the water at age 1, and although he actually has no memory of that, something must have stuck. A Missouri native, he joined the Columbia Swim Club at age 9, where he is still remembered for his stylish dragon swim trunks. After giving up on …

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