Mark Zuckerberg takes on the Murph challenge with daughters: ‘This year, I got it done in 39:58’

As part of the challenge, the pull ups, push ups, and squats can be broken up into sets as needed, but the order and total reps must remain the same.

By: Lifestyle Desk

New Delhi | June 6, 2023 12:00 PM IST

3 min read

Mark Zuckerberg impresses us with his Murph challenge (Source: Mark Zuckerberg/Facebook)

Meta (formerly Facebook) founder Mark Zuckerberg recently undertook the Murph challenge with his daughters to on the occasion of Memorial Day, which is observed in the United States every year to honour the military personnel who passed away while serving in the United States Armed Forces.

“I try to do the Murph challenge with the girls every Memorial Day as a tradition to honour those who defended us. One of Lt Murphy’s favourite workouts was running a mile, then doing 100 pull-ups, 200 push-ups, 300 squats, and then running another mile — all while wearing a 20lb weighted pack,” Zuckerberg wrote in a Facebook post. “This year I got it done in 39:58. The girls did a quarter-Murph (unweighted) in 15 minutes!” he informed.

The challenge has been inspired by the life of Michael Murphy, a US-Navy SEAL officer who was killed in Afghanistan in 2005 and was awarded the Medal of Honour. The practice of undertaking the workout as a challenge on Memorial Day was started by Dr Josh Appel to propagate the idea that it is all about making an effort, and understanding how significant is the idea of sacrifice, according to twopct.com.

Notably, as part of the challenge, the pull ups, push ups, and squats can be broken up into sets as needed, but the order and total reps must remain the same.

To complete the challenge, experts suggest devising a strategy that takes into account one’s strengths and weaknesses. “Some people prefer to do smaller sets with shorter breaks, while others opt for larger sets,” said Varun Rattan, co-founder, The Body Science Academy, Noida, adding that the weighted vest adds an extra layer of difficulty to the workout. “Completing the challenge in under 40 minutes is a remarkable achievement. It speaks volumes about his fitness levels,” Rattan told indianexpress.com.

Strategies for success

Start at a comfortable pace and focus on maintaining it throughout the workout, suggested Rattan. “Mental toughness is also crucial for success in the Murph challenge. There will be times when you want to quit or take a longer break, but you have to push through it,” he said.

Hydration is another important factor to consider. “Make sure you’re drinking water before, during, and after the workout. An electrolyte drink can help replenish your body’s salts,” said Rattan.

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It is important to drink water and electrolytes (Source: Freepik)

Recovery

According to Rattan, stretching and foam rolling may help prevent soreness and tightness after completing the challenge to an extent. “Refuel your body with plenty of protein and carbohydrates, which will help your muscles repair and recover,” said Rattan.

Also Read | Six at-home fitness challenges to help you reach your goals

For the unversed, foam rolling is a self-myofascial release (SMR) technique or self-massage which can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Experts suggest that the purpose is to allow contracted muscles to relax, which improves blood flow and nutrient flow to the area.

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