{"id":44492,"date":"2026-05-15T03:08:00","date_gmt":"2026-05-15T03:08:00","guid":{"rendered":"https:\/\/healthwatchminute.com\/?p=44492"},"modified":"2026-05-15T03:08:00","modified_gmt":"2026-05-15T03:08:00","slug":"olly-murs-42-is-tackling-a-gruelling-400km-charity-challenge-heres-how-he-built-his-body","status":"publish","type":"post","link":"https:\/\/healthwatchminute.com\/?p=44492","title":{"rendered":"Olly Murs, 42, Is Tackling a Gruelling 400km Charity Challenge \u2013 Here\u2019s How He Built His Body"},"content":{"rendered":"
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As Olly Murs<\/a> takes on one of the toughest physical challenges of his life \u2013 covering a gruelling 400km in five days by running, rowing<\/a> and riding from Manchester\u2019s Old Trafford to London Stadium in support of Soccer Aid for UNICEF<\/a> \u2013 it\u2019s fair to say the singer is currently putting his engine, legs and lungs through the wringer.<\/p>\n

It\u2019s on brand for a man who, when MH<\/em> caught up with him last year, was already treating his body less like a pop star and more like an athlete.
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When Murs\u2019 nutritionist posted a before-and-after picture of the singer to Instagram in May of last year, he had no idea that he was about to spark a national debate. A viral X poll suggested that men overwhelmingly preferred the chiselled \u2018after\u2019 shot, while women leaned to the \u2018before\u2019. A civil war erupted online, breaking the confines of social media and making mainstream news. Murs says he was shocked at the response: \u2018I didn\u2019t expect it to go as viral as it did\u2026 I did it for my own wellbeing\u2019, adding that some of the harsher critiques did get to him: \u2018It definitely took the wind out of my sails. I hope my fans love me no matter what I look like.\u2019<\/p>\n

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But one thing that went overlooked in all of the furore? Just how did the Dear Darlin<\/em>\u2019<\/em> singer achieve the divisively spectacular results?<\/p>\n

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Redefining the Dad Bod<\/strong><\/h2>\n<\/section>\n

Murs admits that he wasn\u2019t starting from scratch on his fitness journey, having previously worked as a PT before The X Factor<\/em> launched his music career in 2009. \u2018Training was always there in the background, but I definitely lost my way a bit when the partying and touring started.\u2019 But he says the real catalyst for change came when he became a father: \u2018It wasn\u2019t just about me anymore. I wanted to be a good dad. I wanted to have energy. I wanted to be able to run around and be active with my kid.\u2019<\/p>\n

On the surface, Murs\u2019 training regimen looks hardcore: \u2018I box twice a week. I do strength and conditioning twice a week. I do CrossFit<\/a> twice a week. And I also run.\u2019 But he stresses that for him the key to his success is consistency, not intensity, saying that although he trains most days, \u2018It isn’t full-blown craziness. Sometimes it might just be a light run or a light workout. I listen to my body.\u2019<\/p>\n

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What to read next<\/h2>\n<\/header>\n<\/div>\n<\/section>\n
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The Moves That Built Murs<\/strong><\/h2>\n<\/section>\n

Despite an admittedly mixed bag of training pursuits, there are some moves that are always on heavy rotation in Murs\u2019 exercise playlist.<\/p>\n

\u2018I love using my bodyweight<\/a>, even just hanging<\/a> to decompress the spine.\u2019 At 41, he\u2019s prioritising longevity \u2013 strict reps, varied grips, lots of quality. He\u2019s also earned his way to burpee pull-ups and ring muscle-ups (a three-year project), favouring good positions over sloppy speed. \u2018It\u2019s not always about quantity \u2013 slow it down and you get more out of it.\u2019<\/p>\n

Rowing<\/strong><\/h2>\n

Murs jokes: \u2018Apart from the air bike, probably the hardest thing in the gym \u2013 and they\u2019re always free, for good reason!\u2019 Post-knee-reconstruction, rowing let him push his engine with zero impact and clear technique goals. He\u2019s nerdy about his set-up \u2013 checking drag factor (around 120\u2013130) and cycling between sprints and longer efforts. \u2018I set myself a challenge in December to do 100k on the rower. It keeps me honest through Christmas.\u2019<\/p>\n

Clean and Press<\/strong><\/h2>\n

A late convert to weights, Olly admits he once feared he\u2019d \u2018get too big\u2019. He laughs at that now: \u2018You don\u2019t just wake up massive one day.\u2019 A barbell clean and press is his full-body favourite. \u2018It\u2019s just such a good all-rounder \u2013 you\u2019re deadlifting, then pulling, then pressing.\u2019 Equal parts technical and primal, Murs says you have to earn the right to progress on this one: \u2018I always tell people to seek guidance and get the technique spot-on first. Once you\u2019ve nailed that, then you can start adding weight.\u2019<\/p>\n

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Boxing Training<\/strong><\/h2>\n<\/section>\n

When not slinging heavy tin around, boxing is Murs\u2019 secret weapon \u2013 both for fitness and stage performance. \u2018I box twice a week,\u2019 he says. \u2018Those three-minute rounds are basically a three-minute song \u2013 footwork, timing, lungs firing.\u2019 Beyond the cardio hit, it sharpens his rhythm and stage presence. \u2018It mirrors what I do live \u2013 you\u2019ve got to stay light, keep your composure and push when you\u2019re tired.\u2019 He mixes bag work, pads and conditioning drills to keep it fresh. \u2018It\u2019s the hardest thing I do, but the most rewarding. I come out drenched, but buzzing \u2013 and that carries straight into my shows.\u2019<\/p>\n

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Nutrition<\/h2>\n<\/section>\n

Olly\u2019s nutrition turned a corner when performance became the goal. His nutritionist, Greg Marriott, watched a rehearsal and was \u2018shocked\u2019 by the workload: \u2018He said we needed to treat my nutrition like I was an athlete.\u2019 Think high protein, fuelling up before showtime, electrolytes and smart carb-reloads after. \u2018I used to come off stage and eat whatever was in front of me. Now I treat it like pre and post-workout.\u2019<\/p>\n

A normal day looks like oats or bagels, eggs and salmon with avocado pre-session; a shake after; lunches heavy on protein, carbs and veg; wraps or bagels for convenience; flavour intact, sauces sensible. Crucially, he enjoys it. \u2018This is me for life.\u2019 And he\u2019s not living like a monk: \u2018If we\u2019re going out tonight, I\u2019m going to enjoy myself. It\u2019s all about balance.\u2019 <\/p>\n

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Olly<\/strong>\u2019<\/strong>s Golden Rules<\/strong><\/h2>\n<\/section>\n

Move Every Day<\/strong><\/h2>\n

Even if it\u2019s just a walk<\/a>, a light run or some stretching, Olly keeps the streak alive. \u2018<\/em>As soon as I come out of that routine, the bad habits creep in\u2019.<\/p>\n

Form Over Ego<\/strong><\/h2>\n

He\u2019s big on mastering technique before chasing weight or volume. \u2018<\/em>It\u2019s not just about loading it up and going crazy. I like to keep it clean and technical, really get the form right\u2019.<\/p>\n

Train Hard, Recover Harder<\/strong><\/h2>\n

Training isn\u2019t just about the grind \u2013 recovery is half of the job. Olly uses a WHOOP band to track his recovery and adjusts the intensity when his body needs a lighter day.<\/p>\n

Eat Like an Athlete, Cook Like a Chef<\/strong><\/h2>\n

Olly\u2019s meals may be strategically timed around training and shows, but eating is never a chore \u2013 \u2018It\u2019s not about eating boring food. I still have flavour in everything \u2013 I just make better choices\u2019.<\/p>\n

Keep It Playful<\/strong><\/h2>\n

Mixing boxing, CrossFit, running and lifting keeps motivation high. \u2018<\/em>It doesn\u2019t feel like a chore when you\u2019re doing boxing, or you\u2019re rowing, or you\u2019re playing football. It feels like you\u2019re a kid again.\u2019<\/p>\n

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