Murph Training Week Of – 5/7 – 5/13

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 5/7 – 5/13

MURPH TRAINING DAY 8 (5/7):

10 x 200m Sprint (90 seconds rest), 

then…

3 Rounds

  • 20 Squats
  • 50 Jump Rope

Complete the sprints portion of the workout first. To scale up, decrease rest to 60 seconds.

To scale the following conditioning portion of today’s workout up, wear a 20 lb vest and add 2 rounds.

If you do not have a jump rope at your disposal, substitute jumping jacks!

MURPH TRAINING DAY 9 (5/9):

2 Mile Time Challenge 

then…

50 Burpees

Run 2 miles for time, then complete 50 burpees (not for time). To scale the workout up, wear a 20 lb vest.

MURPH TRAINING DAY 10 (5/11):

“Mini Murph”

  • 400m Run
    20 Pullups
    40 Pushups
    60 Squats
    400m Run

Beginners, substitute jumping pull-ups. To scale the workout up, wear a 20lb vest.

Although it is permitted in the full, official workout “Murph,” please do not partition the pull-ups, push-ups, squats today. Complete ALL of one movement before moving on to the next.

BRO SESSION MURPH TRAINING (5/12):

4 Rounds

-800m Run

-75 Overhead Walking Lunges (45#/25#)

-50 Burpees

-25 Ring Rows

SCALING: Beginners run 400m instead of 800m, do the walking lunges unweighted, do no push-up burpees or just push-ups and no burpees.

To scale the workout up complete with a 20 lb vest.