TRAINING GUIDE8 WEEK GET READY FOR MR TRAINING GUIDE 3 DAYS A WEEK OF FULL BODY STRENGTH Our eight week murph guide is an epic training experience that will get you in your best Murph shape ever. The guide has four key workouts a week, three in the gym and one interval run. Each week athletes will continue to grow in strength and volume throughout all eight weeks. Murph is all about endurance, the longer you can last the better you will do. My goal with this guide was to keep all workouts around 60 minutes, start to finish. If you are trying to go above and beyond with your results feel free to add some extra cardio to your training. Cardio will help build your engine which is key to success with a workout as long as murph. What | suggest you DO NOT DO, is add any extra strength. This is already a significant amount of pull ups, push ups and squats. Anything past this point can lead to overuse injury on your joints. Be smart, train hard, CRUSH YOUR GOALS. All the reps and sets are suggested for best result, however you can choose to do less work if it suits your better. RPE stands for Rate of Perceived Exertion, this is a scale of how hard your effort should be. 1 being absolute rest and 10 being the hardest effort you can do for the work assigned. This is put in place so that you are well recovered for the key workouts each week. Rest is key for top level performance on the workouts that count. Clusters * These are strength endurance sets with specific work/rest periods. If done properly you can get very strong and fit :) * Ex. 3x5 each set looks like 5 reps, rest 20s, 5 reps, rest 20s, 5 reps, rest 2 minutes between sets HAOS TRAININGMAA ae i) MONDAY FULL BODY CLUSTER DAY | RPE- 8 woD 8 rounds 10 dips 10 jump squats *Add vest if you are strong enough A. Front Squat: 3x5 rep cluster set *2 minutes rest between sets @ Narrow Grip Bench Press: 3x5 rep cluster set *2 minutes rest between sets C. Pull Ups: 3x5 rep cluster set *2 minutes rest between sets TUESDAY CARDIO 45 minute run WEDNESDAY FULL BODY STRENGTH | RPE- 8 woD 20 minute AMRAP 400m run 16 box step ups 8 burpee box jump over 4 strict C2B pull ups A. 4x45s Goblet Squat: choose weight that will allow you to go unbroken *60s rest between B. 4x45s Banded Push Up: Go Unbroken *60s rest between C. 4x20 Weighted Walking Lunges *60s rest between D. 3x Max Rep Pull Ups: Use the style pull ups you will use on game day *60s rest between E. 3x Max Rep Tricep Extension *You shouldn't go over 25 reps *60s rest between *10 Minute Cool Down RunMAA ae THURSDAY 10 Minute Warm Up Jog 10 Rounds 1 minute at 80% 1 minute at 60% 5 minute recovery jog *This workout is meant to help you get used to running with a vest. This isn't speed work! This is a controlled pace the entire time. FRIDAY REST DAY: TAKE A WALK - 30 MINUTES SATURDAY MURPH TEST 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run This test shouldn't be a max effort test. Keep something in the tank so you don’t beat yourself up for next week. This test is meant to be an opportunity to learn how to pace yourself and create a strategy for game day :) SUNDAY REST DAY: TAKE A WALK - 30 MINUTESAaa MONDAY FULL BODY CLUSTER DAY | RPE- 8 woD 10 rounds 15 Thruster: empty barbell 45/35# 10 Push Ups *Add vest if you are strong enough A. Front Squat: 3x5 Rep Cluster Set *2 minutes rest between sets B. Narrow Grip Bench Press: 3x5 Rep Cluster Set *2 minutes rest between sets C. Pull Ups: 3x5 Rep Cluster Set *2 minutes rest between sets TUESDAY CARDIO 30 Minute Bike 30 Minute Run WEDNESDAY FULL BODY STRENGTH | RPE- 8 woD 15 minute AMRAP- 8 front squat 185/135 5 bench press 185/135 A. 4x60s Goblet Squat: choose weight that will allow you to go unbroken *60s rest between B. 4x60s Banded Push Up: Go Unbroken *60s rest between C. 4x20 Weighted Walking Lunges *60s rest between D. 3x Max Rep Pull Ups: Use the style pull ups you will use on game day *60s rest between E. 3x Max Rep Tricep Extension *You shouldn't go over 25 reps *60s rest between Your goal is more reps each round. Stronger than last week :)Aaa THURSDAY 10 Minute Warm Up Jog 12 Rounds 1 minute at 80% 1 minute at 60% 5 minute recovery jog *This workout is meant to help you get used to running with a vest. This isn't speed work! This is a controlled pace the entire time. FRIDAY REST DAY: TAKE A WALK - 30 MINUTES SATURDAY MURPH WOD 40 Minute AMRAP 800m Run 40 Wall Balls 20/14# 30 Ring Rows 20 Dips *WEAR YOUR VEST SUNDAY REST DAY: TAKE A WALK - 30 MINUTES.Aaa i) MONDAY FULL BODY CLUSTER DAY | RPE- 8 woD A. Front Squat: 3x5 rep cluster set *2 minutes rest between sets 8 rounds inl wt 10 c2b pull ups 7 15 push ups B. Narrow Grip Bench Press: 3x5 rep cluster set 20 squats *2 minutes rest between sets 400m run C. Pull Ups: 3x5 rep cluster set *2 minutes rest between sets TUESDAY CARDIO 60 Minute Run WEDNESDAY FULL BODY STRENGTH | RPE- 8 woD 18 minute amrap 6 squat cleans 135/95 9 shoulder to overhead 135/95 12 calorie row A. 4x75s Goblet Squat: choose weight that will allow you to go unbroken *60s rest between B. 4x75s Banded Push Up: Go Unbroken *60s rest between C. 4x20 Weighted Walking Lunges *60s rest between D. 3x Max Rep Pull Ups: Use the style pull ups you will use on game day *60s rest between E. 3x Max Rep Tricep Extension *You shouldn't go over 25 reps *60s rest between Your goal is more reps each round. Stronger than last week :)Aaa THURSDAY 10 Minute Warm Up Jog 14 Rounds 1 minute at 80% 1 minute at 60% 5 minute recovery jog *This workout is meant to help you get used to running with a vest. This isn't speed work! This is a controlled pace the entire time. FRIDAY REST DAY: TAKE A WALK - 30 MINUTES SATURDAY MURPH WOD 10 rounds 400m run 10 c2b pull ups 15 push ups 20 air squats 25 box step ups SUNDAY 11 SY YN EN eNOS)MAA ee ASA MONDAY FULL BODY WORKOUT | RPE- 7 A. Front Squat: 5x1 wop *2 minutes rest between sets 5 rounds 10ttb B. Bench Press: 5x1 10 pull ups *2 minutes rest between sets 10 box jump 10 push ups C. Pull Ups: 5x1 *2 minutes rest between sets *These lifts are meant to feel comfortably heavy. None of these reps are meant to be maxes or even close, they are only here to keep the muscles primed. TUESDAY CARDIO 30 Minute Easy Run WEDNESDAY REST DAYAaa THURSDAY FULL BODY STRENGTH | RPE- 7 A. 4x75s Goblet Squat: choose weight that will woD allow you to go unbroken 3 rounds *60s rest between 30 wall balls B. 4x75s Banded Push Up: Go Unbroken 20 ring rows *60s rest between C. 2x Max Rep Pull Ups: Use the style pull ups you will use on game day *60s rest between 10 bench press 185/135 *Your goal is more reps each round. Stronger than last week :) FRIDAY 151 YN ENN sO OSS) SATURDAY MURPH WOD Buy In: 1 mile run 10 minute EMOM 15 push ups 15 air squats Cash out: 1 mile run SUNDAY REST DAY: TAKE A WALK - 30 MINUTESAa i) MONDAY FULL BODY CLUSTER DAY | RPE- 8 woD 6 Rounds 5 strict C2b pull ups 10 burpee over bar 15 thrusters 95/65 20 push ups *Rest 60s between rounds *Do all the reps unbroken TUESDAY A. Front Squat: 5x3 rep cluster set *2 minutes rest between sets B. Narrow Grip Bench Press: 5x3 rep cluster set *2 minutes rest between sets C. Pull Ups: 5x3 rep cluster set *2 minutes rest between sets CARDIO 60 Minute Easy Run WEDNESDAY FULL BODY STRENGTH | RPE- 8 woD 15 minute AMRAP 15 calorie row 10 KB swings 70/50 5 burpee over the rower A. 4x90s squats - In vest *60s rest between B. 4x90s push ups - In vest *60s rest between C. 3x max rep pull ups - In vest (use the style pull ups you will use on game day) *60s rest between D. 3x max rep tricep extension - you shouldn't go over 25 reps *60s rest betweenAaa THURSDAY 10 Minute Warm Up Jog 5 Rounds 2 minute at 80% 1 minute at 60% 5 minute recovery jog *This workout is meant to help you get used to running with a vest. This isn't speed work! This is a controlled pace the entire time. FRIDAY REST DAY: TAKE A WALK - 30 MINUTES SATURDAY MURPH WOD Buy In: 1 mile run 5 rounds 20 C2b pull up 30 push ups 40 wall balls 20/14 Cash Out: 1 mile Wear your vest :) SUNDAY REST DAY: TAKE A WALK - 30 MINUTES.Ae i) MONDAY FULL BODY CLUSTER DAY | RPE- 8 A. Front Squat: 5x3 rep cluster set woD *2 minutes rest between sets 25 minute AMRAP 200m run B. Narrow Grip Bench Press: 5x3 rep cluster set 5 c2b *2 minutes rest between sets 10 push up 15 air squat C. Pull Ups: 5x3 rep cluster set *Add vest *2 minutes rest between sets TUESDAY CARDIO 20 minute row 20 minute bike 20 minute run WEDNESDAY FULL BODY STRENGTH | RPE- 8 woD 6 Rounds 10 push press 135/95, 10 reverse lunges 135/95 15 dips 15 box jumps 24/20 A. 4x90s squats - In vest *60s rest between B. 4x90s push ups - In vest *60s rest between C. 3x max rep pull ups - In vest (use the style pull ups you will use on game day) *60s rest between D. 3x max rep tricep extension - you shouldn't go over 25 reps *60s rest betweenAaa THURSDAY 10 Minute Warm Up Jog 6 Rounds 2 minute at 80% 1 minute at 60% 5 minute recovery jog *This workout is meant to help you get used to running with a vest. This isn't speed work! This is a controlled pace the entire time. FRIDAY REST DAY: TAKE A WALK - 30 MINUTES SATURDAY HALF MURPH WOD 1 mile run 50 pull up 100 push up 150 squats 1 mile run *Wear your vest *This wod should give you a good understanding of what your full murph will look like. With it only being half the work allow yourself to push faster than you would on the full distance. This will help you experience your limiter on a workout like murph. SUNDAY REST DAY: TAKE A WALK - 30 MINUTESAaa MONDAY FULL BODY CLUSTER DAY | RPE- 8 woD A. Front Squat: 5x3 rep cluster set *2 minutes rest between sets 5 Rounds 3 squat cleans 185/135 B. Narrow Grip Bench Press: 5x3 rep cluster set_ | 6 ¢2b pull ups *2 minutes rest between sets 9 ring dips C. Pull Ups: 5x3 rep cluster set *2 minutes rest between sets TUESDAY CARDIO 60 Minute Run WEDNESDAY FULL BODY STRENGTH | RPE- 8 woD 5k Row EMOM 5 burpee over row A. 4x105s squats - In vest *60s rest between B. 4x105s push ups - In vest *60s rest between C. 3x max rep pull ups - In vest (use the style pull ups you will use on game day) *60s rest between D. 3x max rep tricep extension - you shouldn't go over 25 reps *60s rest betweenAaa THURSDAY 10 Minute Warm Up Jog 8 Rounds 2 minute at 80% 1 minute at 60% 5 minute recovery jog *This workout is meant to help you get used to running with a vest. This isn't speed work! This is a controlled pace the entire time. FRIDAY REST DAY: TAKE A WALK - 30 MINUTES SATURDAY MURPH WOD 1 mile run 150 wall balls *Everytime you break 10 burpees 100 push ups *Everytime you break 15 TTB 50 pull ups *Every time you break 200m run 1 mile run SUNDAY 11 SY YN GN LON LO)WEEK 8: REST WEEK MONDAY FULL BODY WORKOUT | RPE- 7 A. Front Squat: 5x1 woD *2 minutes rest between sets 3 Rounds 400m run B. Bench Press: 5x1 15 wall balls 30/20 *2 minutes rest between sets 15 c2b C. Pull Ups: 5x1 *2 minutes rest between sets *These lifts are meant to feel comfortably heavy. None of these reps are meant to be maxes or even close, they are only here to keep the muscles primed. TUESDAY CARDIO 30 Minute Easy Run WEDNESDAY Ly NGAaa THURSDAY FULL BODY STRENGTH | RPE- 7 WwoD 10 Minute AMRAP 5 thrusters 135/95 15 push ups A. 4x75s Goblet Squat: choose weight that will allow you to go unbroken *60s rest between B. 4x75s Banded Push Up: Go Unbroken *60s rest between C. 2x Max Rep Pull Ups: Use the style pull ups you will use on game day *60s rest between *Your goal is more reps each round. Stronger than last week :) FRIDAY 11S BNE NV OS OL Ss) SATURDAY Congrats this is the last week of MURPH WOD the guide! For best results 1 mile run complete Murph in the next two weeks to get the most out of the 5 rounds fitness you gained. These eight 20 c2b pull ups weeks were designed to help you 25 dips peak for one of the hardest 30 squats workouts in the industry. Use the tools you learned during this 1mile run training to perform your best on game day :)