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Workout Workup The Murph

The document outlines a 6-month training plan to prepare for the Murph workout, consisting of progressively challenging monthly workouts. Month 1 focuses on bodyweight exercises for short durations. Month 2 doubles the distances run and repetitions. Month 3 increases weights and distances further. Month 4 maximizes repetitions and distances. The final month involves completing all exercises of the full Murph workout while wearing a 20-pound weight vest to build strength for the full challenge. An even more difficult "Monster Murph" variation is described for exceptional fitness levels.

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Kris N
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208 views

Workout Workup The Murph

The document outlines a 6-month training plan to prepare for the Murph workout, consisting of progressively challenging monthly workouts. Month 1 focuses on bodyweight exercises for short durations. Month 2 doubles the distances run and repetitions. Month 3 increases weights and distances further. Month 4 maximizes repetitions and distances. The final month involves completing all exercises of the full Murph workout while wearing a 20-pound weight vest to build strength for the full challenge. An even more difficult "Monster Murph" variation is described for exceptional fitness levels.

Uploaded by

Kris N
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The 6-month Workup to the Murph Workout

Month 1: The Wimpy Murph Month 2: The Half-Murph


Daily, for time Daily, for time
1) Quarter-mile run 1) Half-mile run
5 sets of each: 5 sets of each:
2) 5 overhead presses using two 8-lb weights / 25 total 2) 10 overhead presses using two 10-lb weights / 50 total
3) 10 pushups from knees or wall / 50 total 3) 10 pushups from knees or wall, and 10 regular pushups / 100 total
4) 15 squats / 75 total 4) 25 squats / 125 total
Last: Last:
5) Quarter-mile run again 5) Half-mile run again

Month 3: The Apprentice Murph Month 4: The Journeyman Murph


Daily, for time Daily, for time
1) 3/4-mile run 1) 1-mile run
5 sets of each: 5 sets of each:
2) 15 overhead presses using 40-lb bar / 75 total 2) 20 overhead presses using 40-lb bar / 100 total
3) 15 pushups from knees or wall, and 15 regular pushups / 150 total 3) 20 pushups from knees or wall and 20 regular / 200 total
4) 45 squats / 225 total 4) 60 squats / 300 total
Last: Last:
5) 3/4-mile run again 5) 1-mile run again

The Whole Murph And if you dare…..


Daily, for time The Monster Murph
Do all of the following wearing a 20-lb weight vest Daily, for time
1) 1-mile run Do all of the following wearing a 20-lb weight vest
4 sets of each: 1) 1.5-mile run
2) 25 Pull-Ups / 100 total 3 sets of each:
3) 50 Push-Ups / 200 total 2) 50 pull-ups / 150 total
4) 75 Squats / 300 total 3) 100 push-ups / 300 total
Last: 4) 150 squats / 450 total
5) 1-mile run again Last:
5) 1.5-mile run again

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