I Did Murph Workout for 30 Days, Here’s How My Body Changed

Alright let’s count: A 1-mile run, 100 pull-ups,
200 push-ups, 300 squats, and a 1 mile run again. That’s what the Murph workout consists of. Sound tough? Absolutely! But that’s the reason why I decided to do
it for 30 days in a row. Challenge accepted! First of all, I’m sure you wanna know how
I got this idea. Well, one of my best friends recently got
into Crossfit. He told me a lot about it and I finally realized
what the difference was between regular gym exercises and a CrossFit workout. A Crossfit workout consists of much more intense
circuit training, which focuses on the whole body instead of just one part. If you’ve ever visited the gym regularly,
then you know that some days are “leg” days only, others are “arm” days and so
on. With Crossfit, you use almost every muscle
you have during each session. Before I start telling you how I prepared
for this challenge and what my results were, I want to make it clear that I’m a pretty
fit person. I go to the gym 3 times a week and my workouts
include both weightlifting and cardio. If I were a fitness noob, I’d never even
think about going through this challenge. Why? Because it can be dangerous for your health. And even having extensive gym experience,
I still consulted my doctor to make sure my body could endure this ordeal. The Murph workout is no joke, folks. After my doctor approved my idea, I asked
my friend to share some tips that would help me along the way. Here’s what he told me: – Don’t work out on an empty stomach. Your body needs fuel for a good performance. Eat a carb-heavy meal a few hours before starting. You can also grab a protein bar 30 minutes
before the workout. – Don’t try to sprint the first mile. It’s your warm-up, so don’t waste all
your energy on it. – Break up the sets. No matter how fit you are, tackling all 100
pull-ups at once will simply leave you exhausted. – Don’t forget about breaks. Have a 30-second rest between reps. Halfway through the workout, take 3-4 minutes
to wipe off the sweat and drink some water. Fast forwarding to the present moment – I
have to say – all those tips turned out to be super helpful. By the way, I forgot to mention that during
a classic Murph workout, you should wear a 20 lb. vest. But I’ll be honest with you, I thought it
would be too much for me. Besides, I don’t have a weighted vest, so
I decided to go without it. However, I did get some necessary items: gymnastics-style
hand grips to protect my skin from blistering during pull-ups, and a new pair of training
shoes that are more flexible and suitable for running, but at the same time have a supportive
heal for squats. Luckily, there’s an outdoor gym in my neighborhood
with a bar for pull-ups and a small park nearby for running. So, I had everything I needed to start the
challenge. I didn’t do anything special before the
first day, except for drinking a bit more water than usual to make sure my body was
hydrated, and going to bed earlier. Day 1. Here we go! Being in pretty good shape, running the first
mile was easy peasy. After that, I went through 20 sets that consisted
of 5 pull-ups, 10 push-ups, and 15 squats each. Somewhere along the way, I started thinking
that maybe I should’ve scaled the workout back to a lighter version, or half-Murph. However, by the time I completed it after
the second run, I decided to stick to my initial choice. No turning back! When I was done I barely had energy left in
me to take a shower and get to work. Day 2. Oh boy! Were my muscles sore the next morning! I realized that I forgot about one important
thing – stretching. As you probably know, it helps with post-workout
soreness. So, today I stretched out before running. Even though every muscle in my body was on
fire and screamed for rest, I still felt motivated to keep going. But after the second run, I had to lie on
the bench in the park for like 10 minutes straight to steady my breath. Although later, this tiredness changed into
a boost of energy that made my day super productive. Day 7. I guess I could say that the first week went
smooth. I mean, of course, I still felt unbelievably
exhausted after each session. This workout is grueling, so it just won’t
be any other way. But I was happy that I wasn’t tempted to
give up. I even got used to waking up two hours earlier
so that I had time to do the Murph before work. To be honest, I had some doubts before starting
the challenge, and was sure I wouldn’t last longer than a couple of days. Day 12. During the second week, something happened
that ruined my uplifting attitude. Everything was fine that day after I finished
my workout. I had a meeting at work and then went to have
lunch. The food was tasty, but later in the evening
I started feeling dizzy and nauseous. Turned out I had food poisoning. And the only thing I could think of was “I
can’t skip my workout tomorrow”. I went to sleep hoping I’d be able to continue
the challenge. Day 13. The next morning was tough, to say the least. I left my bed feeling extremely weak. My stomach was still gurgling. But thankfully, the dizziness and nausea were
gone. Should I keep pushing myself to the limits? Or should I just quit and let my body rest? What would you do in my place? Let me know in the comments! Well, I chose to move on no matter what. And let me tell you, the workout on that day
just might be the hardest thing I’ve ever done in my whole life. Day 15. Halfway through my ordeal, I noticed the first
changes in my body. You see, I work at the office and must wear
shirts and ties. And when I put on my favorite shirt after
the workout, I realized it was too tight on me. Apparently, the muscles on my back have been
growing. I was glad about it, but I had no idea that
I’d have to change my wardrobe so soon. Day 21. The beginning of the third week was the turning
point in my challenge. I guess my body was just mad at me because
I put it through such strenuous training without a single day of rest. And this, in turn, messed with my mindset. For the first time since starting the challenge,
I didn’t want to get up, and told myself that it was okay to skip just one time. To overcome this speed bump, I remembered
why I started in the first place – to test myself. Besides, I couldn’t let all my efforts be
for nothing. It took every ounce of willpower to train
on that day, but I did it. Day 30. When I woke up I couldn’t believe it was
the last day of the challenge. In the beginning, a whole month seemed so
daunting. But step by step, day by day, I finally managed
to achieve my goal. The last workout was the most satisfying one
I’ve ever had. The pain and tiredness didn’t even bother
me. I guess I can chalk this up as a victory. Well, now it’s time to talk about my results. First, I got way stronger. A few days ago I helped my friend move. His flat was in a new building and the elevator
wasn’t working yet. So we had to carry all his stuff, including
furniture, to the fourth floor. Just imagine how much a standard fridge weighs! I can’t say it was easy, but I did feel
more powerful than before. Also, my body became more defined. Especially the lats on my back! I didn’t take measurements, but I’m pretty
sure my back got wider. Besides, I gained around 4 lbs., and it’s
all pure muscle mass! I think drinking protein shakes before each
workout did its job. On top of that, my six-pack is now more visible! In other words, I’ve never been in better
shape! But the most important changes were in my
mind. I can’t remember the last time I was this
proud of myself. I surprised myself with my own dedication
and persistence. Now I know for sure that limits exist only
in our head. If you put your mind to it, you can accomplish
anything. I’m so grateful for this difficult but rewarding
experience that I decided to trade in my gym membership for the Murph workout every day. Does anyone wanna join me? Sound off in the comments! Hey, if you learned something new today, then
give the video a like and share it with a friend! And here are some other cool videos I think
you’ll enjoy. Just click to the left or right, and stay
on the Bright Side of life!

Joseph Wolf


  1. BS! Powerlifting is full body training with barbells and intelligently progressing and overloading to make your whole body stronger. There are no leg days or chest days. It's all about the big compound movements. Full body is king.

  2. Man, tell me the exact exercises that you have to do, please tell me everything for 30 days

  3. Tap a sticker on a mass muscle builder's middle back,and ask him to take it off himself, let see how it works 🙂

  4. Listen to this narrative… A bunch of BS yo. After his first day he was able to do all that before work… Yeah right…

  5. Watch my video on fluids to clear all your doubts. New video on Tips and tricks of how to solve any problems of fluids.
    Bahut mehnat ki h aapki support aur suggestion ki zarurat h to plz dekhiye

  6. stretching should be done after, when your muscles are still hot, before it 's dangerous.

  7. that thumb nail is not in the video content, thats false advertisement, abs were not mention at all

  8. luckily you're listening to Marty Mcfly advice..thanx for the video..maybe it will be better if you put a picture of you before & after the challenge..

  9. to do this challenge i exchange my pull-ups for more miles running….couldn't i?

  10. In case you’re wondering…. The man speaking is not the one in the video. He’s just narrating and the guy in the video is just an actor used to help the audience visualise the story.

  11. Sooo you wake up two hours earlier? You don’t do the whole polyphasic sleeping thing anymore? 🤔

  12. Do you have to do 200 push ups straight? Or can u like do 50 at a time cause of that doesn't count I'll just do 50 8 times

  13. It's strange but the voice doesn't match the way you look. You are so very handsome. You look great before and after handsome.

  14. That is an unfortunate statement saying "Gym means legs only day, chest day, arms day"
    Each gym visit will have "Warm Up exercises that takes min 20mins some people take 30mins for warm up" before they go for "concentration exercises" and then 20mins for cool down exercises and each such warm up will have some stretches, some cardio, some skipping" – hence entire body gets exercise, however concentration will be specific muscles of the body – that you cannot belittle
    this video looks like supporting "marketing strategies of CROSS-FIT TRAINING" companies
    NO DOUBT CROSS FIT TRAININGS ARE WONDERFUL & VERY POWERFUL/TIERING FOR THE BODY –but unless you are an existing regular gym guy, cross fit training is not for you

  15. Was anybody else expecting a before & after picture? Or did I miss that….

  16. How you had 100 pullups. I am quite interested to know because I hardly do 15-20 pullups.
    If you could tell me it will help me to increase my pullups count.

  17. Light full body workout can be okay if you space it out different days, but otherwise you aren't giving your body any recovery time. It also depends on what your goals are, if you are trying to bulk, then you aren't going to get as much gain from daily full body.

  18. You should not do this every day, you should do one day, and skip one day, do one day, skip one day. You don´t even give 48h for your muscles to recover, you would have gotten way better results. Best workouts are on empty stomach doing intermittent fasting. Stop eating cadavers and you won´t have food poisoning again.

  19. I don't think you're supposed to bounce like that while stretching. I commend you for doing this as there's no way I could ever

  20. To the people that think this is actually him in the video 🤦🏾‍♀️ come on now….

    Secondly, I don't know why you would repeat the same workout, especially one this tough every single day with NO rest. Doesn't seem smart but 🤷🏾‍♀️

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