Murph Challenge Training Week 3

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 5/14 – 5/20

MURPH TRAINING DAY 11 (5/14):

5 x 400m Run, 2:00 Rest, then…

4 Rounds
10 Burpees
20 KB Swings 24kg/16kg
30 Squats

Complete the 5 x 400m runs first. Rest 2 full minutes after each run. To scale this portion of today’s workout up, decrease rest to 90 or 60 seconds.

Beginners, use a lighter kettle bell for the following portion of today’s workout. To scale the workout up, wear a 20 lb vest. If you do not have a kettle bell at your disposal, substitute “burpee pull-ups” for burpees and OMIT the kettle bell swings.

MURPH TRAINING DAY 12 (5/16):

1 Mile Run

4:00 Rest

1 Mile Run

We’re keeping things simple today, run one mile – rest 4 minutes – run one mile. To scale the workout up decrease rest to 2-3 minutes and/or wear a 20 lb vest.

MURPH TRAINING DAY 13 (5/18):

3 Rounds

800m Run

30 KB Swings 24kg/16kg
30 Push-ups

Beginners, decrease KB Swings and Push-ups to 20 reps. If you do not have a kettle bell, substitute burpees. To scale the workout up wear a 20 lb vest.

BRO SESSION MURPH TRAINING (5/19):

With a Partner — Double Murph

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

2 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

*you may break up the work any way you choose and you may both work at the same time.

SCALING: Beginners run shorter distances at a time, do ring rows instead of pull-ups and reduce the total volume of each exercise by half.

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