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: Tuesday, June 16th, 2026

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 min cap)

Run to the end of the driveway
3 Push Presses (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
11 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
9 Push Presses (135/95)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
7 Push Presses (135/95)

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Cardio Option: For Time

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

11 Toes to Bar
22 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

9 Toes to Bar
18 Med-Ball Push Press (20/14)

-THEN-

400 M DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds

7 Toes to Bar
14 Med-Ball Push Press (20/14)

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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