10-Week Murph Prep Program

Below you'll find our 10-week progressive training program to help you prepare for the workout "Murph".  It is written as 3 day per week plan, but it can be modified to 1-2 days as well depending on your availability.  Use it as a guide to begin incorporating more of the movements utilized in "Murph" so that you'll be more comfortable when Memorial Day arrives.

This program can be modified to scale as needed. Push-Ups can be performed from knees, elevated or using band assistance. Pull-Ups can be performed as challenging ring rows, using band, or box assist. If this rep scheme is easy for you, increase the difficulty by performing the reps weighted, deficit or at a tempo.The distance on the Run can also be increased or decreased as appropriate for you. Substitute a Row or Bike for a Run as needed. Everything can be modified to make it appropriate for each individual.

If you're planning on doing Murph with a weighted vest, wear it periodically as you train.

If you are adding this extra training in at the gym, be sure to check with the coach to make sure there's space available, and be sure to avoid overtraining, adding in adequate rest/active rest days as needed.