Monday (Lower Body Focus) 

20:00 Run – Every 5:00 Complete:

  • 35 Air Squats 

*Our focus here is to hold as close of a pace to your Murph mile pace as possible. This is our shortest Monday session of all 4 so really push these runs as of course keep the squats to a fast pace. I would recommend using the vest for this session if you plan on using the vest during Murph. 


Tuesday (Upper Body Focus) 

Ladder For Time 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps 

  • Push Ups 
  • Pull Ups 
  • Burpees 
  • Ring Rows 

*20 Lunges (10 per side) after each round 


  • Banded Pull Ups 

*Our focus for this session is to hit all of the movements that you’ll be doing for Murph but with some intensity added into it. This will be a grind so find the right way to break the reps up for each movement that allows you to rest as little as possible. Murph is all about time management so use this piece as practice. 


Friday (Lower Body Focus) 

Every 10 Minutes x 2 Rounds complete:

  • 1 Mile Run (Preferably on track) 


  • Complete 2 Sets of a Mile Run. Rest as long as it takes you to complete the mile run each round. 

*Our Focus for this session is to hold your Murph mile pace for both rounds. This is our last run session before Murph so really focus on holding your pace. It is only 2 rounds! 



10 ROUNDS (Done on your choice of cardio machine)

  • :30s Hard effort 
  • :30s REST

REST 5 Minutes 

10 ROUNDS (Done on your choice of cardio machine)

  • :30s Hard effort 
  • :30s REST

*Our focus for this session is to get some active recovery before the big day. Push the intensity on the machine but don’t over do it.