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Try the Murph Challenge!


This Memorial Day week see what your made of and try the famous Murph Challenge! At the surface it may seem daunting, but I assure you, if you just chip away at each exercise you will be able to complete it!

Here is the original format, you have to perform the entire workout wearing a 20lb vest or pack!

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Bodyweight Squats
  • 1 Mile Run

Can’t do pull ups or push ups? No problem, modify the pull ups with a ring row progression, same with the push ups. Pick a progression where you can perform 10 reps comfortably in a normal set.

If you are a Body Dojo Member we have the workouts pre configured for you using the links below. Give it a shot!

White Belts

Yellow and Orange Belts

Green Belts

Blue to Black Belts


Written by Jason, May 27, 2019
Jason is an ACE Certified Personal Trainer and Youth Exercise Program Specialist. He is an expert in bodyweight fitness, exercising...
read more about: Jason

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