Train for the Murph

Murph training outline….

You may substitute pull ups for TRX rows, dumbbell rows or curls depending on equipment availability if you cannot make to the gym. Push ups may be done on knees or upper body elevated on a box if necessary. Squats will be performed bodyweight. If you are capable, a 10-20 lb vest is recommended.

The Murph will be held Monday May 26. That gives us plenty of time to begin pushing yourself. I want everyone to have fun and participate. Let’s complete something hard to kick off summer.

Try to run or walk on your own schedule. We should all be able to walk a mile. If you cannot walk or run, you must bike 1.5 miles on the airdyne/ assault bike. Or do a .5 mile weighted carry.

1-mile run

100 pull ups

200 push ups

300 squats

1-mile run

Week 1

Perform circuit 3-4 x a week. 10 pull ups/ 20 push ups/ 30 squats

Week 2

Perform 2 rounds of circuit 3-4x a week. 10 pull up/ 20 push ups/ 30 squats

Week 3

Perform 3 rounds of circuit 3-4x a week. 10 pull up/ 20/ pushup/ 30 squats

Week 4

Perform 1 round of circuit 3-4x a week. 15 pull up/ 25 push up/ 30 squats

Week 5

Perform 2 rounds of circuit 3-4 x a week. 15 pull up/ 25 push up/ 35 squats

Week 6

Perform 3 rounds of circuit 3-4x a week. 15/ pull up/ 25 push up/ 35 squats

Week 7

Perform 15 rounds of circuit 1-2 times a week. 5 pull up/ 10 push up/ 15 squat

Week 8

Deload. 5 rounds of circuit 1-2 x a week. 5 pull up/ 10 push up/ 15 squat

Game day>>> Monday May 26