8 Week Murph Prep Cycle
Welcome to my 8 Week Murph Prep Cycle! I created this so that people wouldn’t have
to ditch their entire programming to follow it. There are 3 days per week of Murph
focused training. One capacity day, one strength & accessory day, and one running
focused day. I tried to keep it as simple as possible so that people wouldn’t need any
crazy equipment. Enjoy!
Notes
As expected, there’s going to be a lot of volume/reps throughout the 8 week cycle.
Make sure you prioritize recovery! It’s not fun to put in a ton of effort only to get
injured right before Murph. Take care of your body!
If you’re going to use a weighted vest for Murph, some of the workouts specify when
you should use it.
If any workouts have a machine programmed that you don’t have, you can use any
machine available to you.
For any type of pullups, feel free to scale to banded if necessary.
For the best results, grab a friend and have them do this with you!
Week 1
Monday- Week 1
Conditioning
A1) 5 Rounds
200m Run
5 Pullups
10 Pushups
15 Air Squats
8 Week Murph Prep Cycle 1
*Rest 2:00, Then A2)
A2) 3 Rounds
400m Run
10 Pullups
20 Pushups
30 Air Squats
*Rest 1:00, Then A3)
A3) For Time
800m Run
15 Pullups
30 Pushups
45 Air Squats
Wednesday- Week 1
Strength/Accessory
4 Sets *Superset
A1) Strict Press
10 Reps @60-65%
A2) Pendlay Row
10 Reps
*Rest 2:00-3:00 between supersets
B) Back Squat
Accumulate 50 Reps @50% of 1RM Back Squat
*Go for a big first set
8 Week Murph Prep Cycle 2
Friday- Week 1
Running
A) 15 Rounds/Sets
1:00 Run
1:00 Walk
*Optional: Use weighted vest for the first 5 Rounds/Sets
Week 2
Monday- Week 2
Conditioning
A) AMRAP 18
1/2/3 Pullups *Choose to start with either 1,2, or 3 reps. Increase reps each round
by the amount you start with
10 Pushups
20 Air Squats
*Optional: Use weighted vest
Wednesday- Week 2
Strength/Accessory
4 Sets *Superset
A1) Strict Pullups
5-10 Reps
A2) Banded Lat Pulldown
0:30 for Max Reps
A3) Single Arm DB Bench Press
12 Reps each side
8 Week Murph Prep Cycle 3
*Rest 2:00-3:00 between supersets
Friday- Week 2
Running
A) Running
4x400m Run, Rest 1:1 between sets
2x800m Run, Rest 1:1 between sets
1x1600m Run
Week 3
Monday- Week 3
Conditioning
A) Every 4:00x10 (40:00)
10/8 Calorie Bike Sprint
Then, 2 Rounds
5 Pullups
10 Pushups
15 Air Squats
Wednesday- Week 3
Strength/Accessory
4 Sets *Superset
A1) Bench Press
15 Reps
A2) Rear Foot Elevated Split Squat
8 Week Murph Prep Cycle 4
10 Reps each side
*Rest 2:00-3:00 between supersets
B) Tabata (0:20 work, 0:10 rest x8 Rounds/4:00)
Alternating Hammer Curls
Friday- Week 3
Running
A) 8 Rounds/Sets
1:00 Slow Run
0:40 Moderate Run
0:20 Hard Run
1:00 Walk until next round/set
*Optional: Use weighted vest
Week 4
Monday- Week 4
Conditioning
A1) AMRAP 10
10 Dumbbell Snatch (5 each side)
10 Pullups
50ft Bodyweight Walking Lunge
*Directly into A2)
A2) AMRAP 10
35 Double Unders (Or 50 Single Unders/35 Jumping Jacks)
10 Pushups
8 Week Murph Prep Cycle 5
*Directly into A3)
A3) AMRAP 10
10/8 Calorie Row
20 Air Squats
*Directly into A4)
A4) For Time
1 Mile Run
Wednesday- Week 4
Strength/Accessory
4 sets *Superset
A1) Strict Press
12 Reps *Try and use any amount heavier than week 1
A2) Pendlay Row
12 Reps *Try and use any amount heavier than week 1
*Rest 2:00-3:00 between supersets
B) Wall Sit
Accumulate 5:00 of a Wall Sit
Friday- Week 4
Running
A) Running
6x800m Run, Rest 1:1 between sets
*Optional: Use weighted vest
8 Week Murph Prep Cycle 6
Week 5
Monday- Week 5
Conditioning
A1) For Time
1 Mile Run
60 Wall Ball
*Rest 10:00, Then A2)
A2) 10 Rounds
5 Pull-ups
10 Pushups
15 Air Squats
*Optional: Use weighted vest for A2)
Wednesday- Week 5
Strength/Accessory
4 Sets *Superset
A1) Strict Pullups
Max Rep Set
A2) Banded Lat Pulldown
0:40 for Max Reps
A3) Single Arm DB Bench Press
15 Reps each side
*Rest 2:00-3:00 between supersets
Friday- Week 5
8 Week Murph Prep Cycle 7
Running
A) Running
30:00 run for total distance
Week 6
Monday- Week 6
Conditioning
A1) EMOM 15
Minute 1: 100m Run
Minute 2: Max Rep Air Squats
Minute 3: 3/6/9 Pullups
*Rest 3:00
A2) EMOM 15
Minute 1: 100m Run
Minute 2: Max Rep Pushups
Minute 3: 3/6/9 Pullups
Wednesday- Week 6
Strength/Accessory
4 Sets *Superset
A1) Bench Press
20 Reps
A2) Rear Foot Elevated Split Squat
12 Reps each side
*Rest 2:00-3:00 between supersets
8 Week Murph Prep Cycle 8
B) Strict Pullups
Accumulate 40 Reps
Friday- Week 6
Running
A) Running
4x400m, Rest 1:1
8x200m Run, Rest is a 200m Walk
*Optional: Use weighted vest
Week 7
Monday- Week 7
Conditioning
A) AMRAP 30
5 Hand Release Pushups
15 Air Squats
100m Run
*Buy In:
50 Pullups
*Optional: Use weighted vest for the first 15:00
Wednesday- Week 7
Strength/Accessory
A1) Back Squat
EMOM 12: 5 Reps @60-65%
8 Week Murph Prep Cycle 9
*Rest as needed between A1) & A2)
A2) Bench Press
EMOM 12: 5 Reps @60-65%
Friday- Week 7
Running
A) Running
10:00 Run, 5:00 Walk
8:00 Run, 4:00 Walk
6:00 Run, 3:00 Walk
4:00 Run, 2:00 Walk
2:00 Run
Week 8
Monday- Week 8
Conditioning
A1) For Time
800m Run
*Rest 2:00, Then A2)
A2) For Time
50 Pullups
*Rest 2:00, Then A3)
A3) For Time
100 Pushups
*Rest 2:00, Then A4)
8 Week Murph Prep Cycle 10
A4) For Time
150 Air Squats
*Rest 2:00, Then A5)
A5) For Time
800m Run
*Optional: Use weighted vest
Wednesday- Week 8
Active Recovery
A1) 20:00 Machine
Hop on any machine and go at a slow pace, focusing on breathing
*Optional: If you’re on a bike, use a vest
A2) 20:00 Stretch & Mobility
Take 20:00 and work on stretches & mobility work
Friday- Week 8
Active Recovery
A) Jogging
Go for a 20:00 easy jog
8 Week Murph Prep Cycle 11
