MURPH PREP WEEK ONE

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Monday (Lower Body Focus) 

35:00 Run – Every 5:00 Complete:

  • 20 Air Squats 

*Our focus for this session is to train and build lung/leg capacity. Focus on moving at a pace on the run that allows you to keep your breathing under control while still allowing you to push the pace on the air squats. This can be done with a vest or without. Remember this is week one so ease into the volume if you plan on using a vest. 

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Tuesday (Upper Body Focus) 

ONE ROUND 

  • 1 Minute of Max Strict Pull Ups 
  • Rest 1 Minute
  • 1 Minute of Max Push Ups 
  • Rest 1 Minute 
  • 1 Minute of Max Bodyweight Lunges 

-REST 2 Minutes and complete:

EMOM x 12 Minutes 

  • Minute 1: 50% of Max Strict Pull Ups 
  • Minute 2: 50% of Max Push Ups 
  • Minute 3: 50% of Max Bodyweight Lunges 

SCALING OPTIONS: 

  • For Pull Ups – use a band or complete ring rows 
  • For Push Ups – Elevate using a box or complete them with knee assistance

ADDITIONAL WORK:

  • Spend time working on the Kipping/Butterfly Pull up technique 

*Our focus for this session is to primarily build on upper body endurance. Really try to go for max reps during part A so that you can hit the correct volume on the EMOM. This session should be done without a vest.

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Friday (Lower Body Focus) 

Every 2 Minutes x 6 Rounds complete:

  • 200 Meter Run (Preferably on track) 

SCALING OPTIONS:

  • Complete 8 – 10 Sets of a 200 Meter Run. Rest as long as it takes you to complete the 200 meter run each round. 

*Our Focus for this session is to really push the pace on the shorter runs. The faster you complete those 200 meters the more rest you will have. Be fast but try your hardest to keep your splits the same. Its only 12 Minutes! This sessions should be done without a vest. 

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Saturday (HERO WOD DAY) 

“Zachery Tellier” 

For Time 

  • 10 Burpees 
  • Rest 1 Minute
  • 10 Burpees 
  • 20 Push Ups 
  • Rest 1 Minute 
  • 10 Burpees 
  • 20 push Ups 
  • 40 lunges (20 per side) 
  • Rest 1 Minute 
  • 10 Burpees 
  • 20 Push Ups 
  • 40 Lunges (20 per side) 
  • 800 Meter Run 

*Our focus for this session is to get in the mindset of grinding through a hero workout. This is a session that is encouraged to be done with a vest ONLY if you plan on doing Murph with a vest.