Monday (Lower Body Focus) 

30:00 Run – Every 5:00 Complete:

  • 25 Air Squats 

*Our focus for this session is to continue to build on last week’s lower body endurance work. Goal here is to run a bit faster than last week since the total time is 5 minutes less. Just like last week’s session, focus on pushing the air squats at a “sprint” pace. This can be done with or without the vest. 


Tuesday (Upper Body Focus) 

EMOM x 15 Minutes 

  • Minute 1: (6/4) Calorie Row + Kipping/Butterfly Pull Ups 
  • Minute 2: 3 Burpees + Push Ups 
  • Minute 3: 30 Double Unders + 15 Air Squats

*For pull ups and push ups use 50% of max reps from week one 


  • Banded Pull Ups OR Ring Rows 
  • 60 Single Unders 

*Our focus for this session is to primarily build on upper body endurance. We are adding in some intensity to force you to hit your target reps on pull ups, push ups, and air squats while you are under some form of fatigue. This session should be done with a weight vest ONLY if you plan on doing Murph with a vest. 


Friday (Lower Body Focus) 

Every 4 Minutes x 6 Rounds complete:

  • 400 Meter Run (Preferably on track) 


  • Complete 4 – 6 Sets of a 400 Meter Run. Rest as long as it takes you to complete the 400 meter run each round. 

*Our Focus for this session is to really push the pace on the runs. Were looking to really get the lungs and legs under fatigue. It should start to get tough to hold on to your pace from your early rounds. This will definitely build some mental toughness as well which is needed for a workout like Murph. This track session should be done WITHOUT a vest to ensure the fastest possible paces on the runs. 


Saturday (HERO WOD DAY) 


AMRAP x 20 Minutes

  • 5 Handstand Push Ups
  • 10 Pistols (5 per side) 
  • 15 Pull Ups 


  • 10 Hand Release Push Ups 
  • 20 Alternating Lunges (10 per side) 
  • 10 Banded Pull Ups 

*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.