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
I think you are missing the weight vest
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.
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.
Followed by 100 x 100 freestyle.
With that regimen I reckon you could defeat any foe with one punch
Somebody watches one punch man
Gotta love the Saitama secrets. The real question: can he beat Goku?
I’m afraid to answer because it might tear our friendship apart.
you’re gonna have to sacrifice your hair though
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.”
Da Murph!
Yes! Love Murph 👍🏾Was going to recommend it to my Swimteam. Gotta love some Crossfit!