Murph Training Week 4

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 5/21 – 5/27


EMOM x 30

3 Pullups

6 Pushups
9 Squats

“Every minute, on the minute,” (for 30 rounds) complete 3 pull-ups, 6 push-ups, and 9 squats. Once you complete the work, you may rest the remaining time left in that minute. Begin the work again at the top of the next minute. The faster you work, the longer you rest. Keep in mind, the faster you work the longer you may NEED to rest!

To scale the workout up, wear a 20 lb vest.


10 x 400m Run, 2:00 Rest

Yes we said 10 x! Run 400m then rest 2 minutes, ten times.

To scale the workout up, wear a 20 lb vest, and/or decrease the rest. Good Luck!


5 Rounds for Time

10 Burpees

20 KB Swings 24kg/16kg
100′ Bear Crawl

Complete 5 rounds for time! To scale the workout up, wear a 20 lb vest.


1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1Mile Run

*you may partition the reps for the pull-ups, push-ups and squats any way you choose

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.