MURPH PREP WEEK THREE

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Monday (Lower Body Focus) 

25:00 Run – Every 5:00 Complete:

  • 30 Air Squats 

*Our focus here is to start getting closer to the mile pace that you plan on holding during Murph. This should be the most intense running session that we’ve hit. Continue to push the pace on the air squats. If you plan on doing Murph with a vest then I would definitely do this session with a vest. If not, then hit this with no vest and push the intensity! 

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Tuesday (Upper Body Focus) 

EMOM x 20 Minutes 

  • Minute 1: Max Kipping/Butterfly Pull Ups
  • Minute 2: Max Bench Press @ 60% of your bodyweight
  • Minute 3: Max Med-Ball Squats (20/14)
  • Minute 4: Rest

SCALING OPTIONS: 

  • Banded Pull Ups OR Ring Rows 

*Our focus for this session is to primarily build on upper body endurance. The intent of this emom is to put you through the same pull-push-squat movements but in different variations. If you have a weight vest and intend on using it during Murph then use it during this EMOM. 

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Friday (Lower Body Focus) 

Every 6 Minutes x 4 Rounds complete:

  • 800 Meter Run (Preferably on track) 

SCALING OPTIONS:: 

  • Complete 3 – 4 Sets of a 800 Meter Run. Rest as long as it takes you to complete the 800 meter run each round. 

*Our Focus for this session is to hold your Murph mile pace for all 4 rounds. It is only 4 sets so you should be able to repeat those efforts across all of the rounds. This session is done WITHOUT a vest. 

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Saturday (INTERVAL WORK) 

3 ROUNDS 

  • 16 Banded Pull Ups 
  • 8 Calorie Assault Bike (arms only) 
  • 16 Double DB Hang Cleans 

REST 1 MINUTE

  • 16 Weighted Push Ups (use a 20/14 lb vest) 
  • 8 Burpees 
  • 16 Hand Release Push Ups 

REST 1 MINUTE 

  • 32 Jumping Lunges (16 per side) 
  • 8 Calorie Assault Bike 
  • 32 Air Squats 

REST 1 MINUTE 

*Our focus for this session is to get some interval work in as well as building the intensity with the movements that you will be going through during Murph. We are ONE WEEK OUT get excited!!