Murph Challenge Prep – Week of 4/30 – 5/6

For those looking to give The Murph Challenge (aka Memorial Day Murph)  a run for the money this year, we have a plan for you. Over the next four weeks, we will be putting out some weekly training suggestions to help you improve your performance.  There will be 3 workouts during the week (Monday / Wednesday / Friday) and then a weekly Bro Session dedicated to training as well. Tune in, share it with friends and family and then see how you do on Memorial Day weekend. Have questions? Let us know how we can help you better take on The Murph Challenge.

Murph Training Week of 4/30 – 5/6


-1 Mile Time Challenge

*Your task is simple, run one mile for time.

SCALING: If you are unable to complete a mile running you may jog or walk. Rest as needed. To “scale up” the challenge complete the mile wearing a 20 lb vest.


Air Squat practice

*Mix it up! 

Option A: Complete as many reps as you can in 12 minutes (if you get to 300 before the 12 minutes is up you can stop)

Option B: Perform an EMOM15 (Every Minute On the Minute) of 20 reps 

Option C: See how many reps you can complete throughout your day 

Option D: Complete a specific amount of reps every hour throughout your day!

Whatever you can do to get some air squats in today, DO IT!


3 Rounds for time 

  • 400m Run 
  • 15 Pull-ups
    2:00 Rest between rounds

SCALING: Beginners, substitute Jumping Pull-ups. To scale the workout up complete with a 20 lb vest and cut rest in half.

Score is total time minus rest.


Every 2:00 for 20:00

  • 10 Push-ups
  • 20 Double-unders

Rest 5 minutes

1 Mile Time Challenge

2 Rounds
20 Lunges
20 Burpees

*run 1 mile for time and then complete the 2 rounds for time

Rest 5 minutes

3 Rounds for time

400m Run

21 KB (kettle bell) Swings
12 Pull-ups

SCALING PART 1: Beginners substitute single jumps. If you do not have a jump rope substitute mountain climbers. To scale up complete the workout wearing a 20 lb vest or decrease interval time to 90 seconds and complete 10 rounds.

SCALING PART 2: To scale the workout up complete with a 20 lb vest.

SCALING PART 3: Beginners substitute jumping pull-ups. To scale the workout UP complete wearing a 20 lb vest. If you do not have a kettle bell at your disposal substitute burpees!