MURPH PREP 4 WEEK PROGRAM

Posted April 13, 2023 by Diogo Dias & filed under ACCESSORY PROGRAMS, Accessory Programs.

It’s that time of year! Memorial Day Murph is coming up and we have you covered to make sure you are prepared for the volume of this brutal but heroic workout. Make sure you read the intent/focus for each session. If you need any modifications outside of what is written please feel free to ask! Good Luck!!

WOD: Wednesday, December 3rd, 2025

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Snatch (17 Minutes)

Establish a heavy single

*Pick either squat or power for this cycle

*Make small jumps and focus on your technique

*NEW STRENGTH CYCLE:

Mondays- Front Squat
Wednesdays- Snatch (Squat or Power)
Fridays- Jerk (Push OR Split)

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Workout: For Time

500 Meter Row/Ski OR 1200 M Bike

36 – 30 – 24

Alt DB Snatches (50/35)
Ab-Mat Sit Ups

*Row/Ski/Bike starts each round

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Core: 4 Rounds

10 Banded Palloff Presses
10 Banded Rotations

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