Murph prep is going to consist of 3 major pillars:

  • Accessory work to make you stronger at strict, bodyweight exercises like pullups & pushups

  • Both typical & Unique running intervals that will greatly improve your running

  • Intentionally programmed WODs that will increase your overall capacity

I want to give you a piece of each so that you can give them a try next week before we actually start the Murph Prep. Let’s go!

Workout #1- Accessory

4 Sets *Superset

A1) Tempo Strict Press

  • 5 Reps *3 second concentric & eccentric (Up & Down) tempo for each rep

A2) Pendlay Row

  • 12 Reps

A3) Plank Walkouts

  • 8-10 Reps

*Rest 3:00 between supersets

Note: A1, 2, & 3 will be done directly after one another for one giant superset. After you’ve done 1 set of each, rest 3:00 and repeat for a total of 4 sets.

Workout #2- Running

Every 3:00x8 Sets (24:00)

  • 10 Air Squats

  • 400m Run

Note: Not only will you need pure running intervals in your Murph prep, you’ll need pre-fatigued intervals. Because you might be able to run well on fresh legs, but what about tired ones? This will be a good intro into it plenty to come. Perform the air squats, then your 400m run as quickly as possible. Rest the remainder of the 3 minutes and then start your next set.

Workout #3- Metcon

2 Rounds

  • 400m Run

  • 10 Pullups

  • 20 Pushups

  • 30 Air Squats

*Rest 2:00, Then

3 Rounds

  • 200m Run

  • 7 Pullups

  • 14 Pushups

  • 21 Air Squats

*Rest 2:00, Then

4 Rounds

  • 100m Run

  • 5 Pullups

  • 10 Pushups

  • 15 Air Squats

Note: Not all of our workouts will look like broken up variations of Murph but this one is a great starter. A lot of WODs will focus on a specific exercise of Murph and work towards increasing your max threshold with that exercise. If you do these 3 workouts next week, try and spread this one out from the previous running workout. For example, Do this one on Monday and your running intervals on Friday.

Have any questions? Click the button below to send me an email and ask!