Murph Workout Training Plan

6-Week Training Program

Welcome to the Murph training program. The goal of this training is to support your journey to completing Murph at the end of May. Whether this is your first time tackling Murph or if it is an annual benchmark, this program will help you prepare for this challenging and meaningful Hero workout.

The challenge does not necessarily lie in the movements that make up the workout, but rather the sheer volume of repetitions and running distance. Most athletes don’t take the time to build up to this kind of volume before attempting Murph, and this training plan has taken that into consideration. Week 1 starts with lower volume, and then that volume increases with each week’s programming. The sixth week is a deload week and in the seventh week, we attack Murph.

Many people do Murph between Memorial Day (May 27, 2024) and the end of June. To be prepared on Memorial Day, start the 6-week training program on April 15, 2024.

Timeline

Week 1: April 15-19

Week 2: April 22-26

Week 3: April 29-May 3

Week 4: May 6-10

Week 5: May 13-17

Week 6: May 20-24

Complete Murph: May 27-June 28

Week 1

DAY 1:

Workout Variations:

Rx’d
4 rounds for time:
400-meter run
40 air squats

Intermediate
4 rounds for time:
400-meter run
20 air squats

Beginner
4 rounds for time
200-meter run
20 air squats

Accessory:

Skill Work
Rest, stretch recover

Stretching
1 set:
1:00 couch stretch / side
1:00 hamstring stretch / side

Stimulus:

Complete the workout in 9:00-14:00.
Finish the runs in 2:15 or less.
Complete the air squats in :60 or less.
Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.
Consider this workout a “test” for Murph. Today’s Rx’d workout contains 160 air squats and 1,600 meters of running. Although this is roughly half the squats and running you will see in the Rx’d version of Murph, it can begin to help you understand the challenge Murph presents, as well as your current capacity with these movements.
Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.
Run substitutions | 400/500-m row, 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike

DAY 2:

Workout Variations:

Rx’d
3 rounds for time:
10 pull-ups
15 knees-to-elbows
5 wall walks

Intermediate
3 rounds for time:
5 pull-ups
15 knees-to-armpits
3 wall walks

Beginner
3 rounds for time:
10 jumping pull-ups or ring rows
15 hanging knee raises
5 inch worms

Accessory:

Skill Work
Rest, stretch recover

Stretching
Accumulate:
1:00 banded shoulder stretch/side

Stimulus:

Complete the workout in 5:00-12:00.
Keep pull-ups and knee-to-elbows to no more than 1:00 each.
Complete your set of wall walks in 2:00 or less.
Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.

DAY 3:

Workout Variations:

Rx’d
AMRAP 15:
400-meter run
21 hand-release push-ups
200-meter single-dumbbell farmers carry (35/50 lb)

Intermediate
AMRAP 15:
400-meter run
12 hand-release push-ups
200-meter single-dumbbell farmers carry (20/35 lb)

Beginner
AMRAP 15:
200-meter run
10 hand-release push-ups (from the knees)
100-meter single-dumbbell farmers carry (15/25 lb)

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

Stimulus:

Complete 3-5 rounds of this workout.
Finish each run and farmers carry in 2:00 or less.
Complete each set of push-ups in 1:30 or less.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Run substitutions: 400/500-meter row, 800/1,000-meter C2 bike, 900/1,250-meter Echo or Assault bike

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
4 rounds for max reps:
1 minute of dumbbell cleans (35/50 lb)
1 minute of double-unders
1 minute of sit-ups
1 minute of rest

Intermediate
4 rounds for max reps:
1 minute of dumbbell cleans (20/35 lb)
1 minute of double-unders
1 minute of sit-ups
1 minute of rest

Beginner
4 rounds for max reps:
1 minute of dumbbell hang cleans (15/25 lb)
1 minute of single-unders
1 minute of plank hold
1 minute of rest

Accessory:

Skill Work
Accumulate:
20-30 strict pull-ups, banded pull-ups, or ring rows.

Stretching
Accumulate:
1:00 forearm stretch
:30 calf stretch/side

Stimulus:

Choose a load that allows you to complete at least 10 dumbbell cleans in each round.
Choose a jump-rope option that allows you to keep moving with minimal rest.
Less experienced athletes should plank hold for as much of the minute as possible.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 6:

Workout Variations:

Rx’d
3 rounds for time:
20 dumbbell thrusters (20/35 lb)
20 burpees

Intermediate
3 rounds for time:
16 dumbbell thrusters (15/25 lb)
16 burpees

Beginner
3 rounds for time:
12 dumbbell thrusters (10/15 lb)
12 burpees

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 pigeon pose/side

Stimulus:

Complete today’s workout in 5:00-10:00.
The dumbbell loading should be relatively light and allow you to complete at least 10 unbroken reps every time you pick up the weights.
Complete your burpees in less than 2:00.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 7: REST

Week 2

DAY 1:

Workout Variations:

Rx’d
5 rounds for time
15 box jump-overs (20/24 in)
15 push-ups
15 pull-ups

Intermediate
5 rounds for time
15 box jump-overs (20/24 in)
8 push-ups
8 pull-ups

Beginner
5 rounds for time
10 box step-up overs (12/20 in)
10 push-ups (from knees)
10 ring rows or dumbbell bent-over rows

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts

Stimulus:

Today’s workout is a great litmus test for Murph.
Complete the workout in 10:00-15:00.
A single round should take no more than 3:00 to complete.
Advanced athletes could complete this workout closer to 7:00-8:00.
Scale the reps and difficulty of each exercise to maintain sets of 5-10 reps on both the push-ups and pull-ups.
Consider this workout a “test” for Murph. Today’s Rx’d workout contains 75 push-ups and 75 pull-ups. This is 25 pull-ups and 125 push-ups short of the Rx’d version of Murph. When it comes to game day, the push-ups are often the movement that drags people down. Keep a log of how you attack these two movements because it will come in handy in the coming weeks. Use the result of this workout to help you when you are determining your options for Murph.

DAY 2:

Workout Variations:

Rx’d
As many rounds as possible in 10 minutes of:
10 dumbbell front squats (20/35 lb)
20 alternating dumbbell power snatches
* Use two dumbbells for the front squats and one dumbbell for the snatches.

Intermediate
As many rounds as possible in 10 minutes of:
10 dumbbell front squats (15/25 lb)
20 alternating dumbbell power snatches
* Use two dumbbells for the front squats and one dumbbell for the snatches.

Beginner
As many rounds as possible in 10 minutes of:
5 single-dumbbell goblet squats (10/15 lb)
20 alternating dumbbell power snatches
* Use one dumbbell for both the goblet squats and snatches.

Accessory:

Skill Work
4 sets:
500-meter row or 1,000-meter bike
– Rest 2:00 between efforts

Stretching
2 sets:
:30 frog stretch
:30 couch stretch/leg

Stimulus:

Complete 4-7 rounds of today’s workout.
Dumbbell loading should allow you to perform unbroken sets of front squats (goblet squats for beginners) for most if not all of the workout.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 3:

Workout Variations:

Rx’d
7 1:00 rounds of:
21 double-unders
7 burpees
Max-rep dumbbell deadlifts (35/50 lb)
– Rest 2:00 between rounds.

Intermediate
7 1:00 rounds of:
15 double-unders
7 burpees
Max-rep dumbbell deadlifts (20/35 lb)
– Rest 2:00 between rounds.

Beginner
7 1:00 rounds of:
15 single-unders
5 burpees
Max-rep single-dumbbell sumo deadlifts (15/20 lb)
– Rest 2:00 between rounds.

Accessory:

Skill Work
8 sets:
:20 sit-ups
:10 rest

Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Stimulus:

Scale to allow yourself at least :15 to perform deadlifts.
Dumbbell loading should be light to moderate.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
For time:
50-40-30
Dumbbell push presses (20/35 lb)
10-8-6
Burpee pull-ups
* Use a pull-up bar at least 6 inches above your reach.

Intermediate
For time:
40-30-20
Dumbbell push presses (15/25 lb)
10-8-6
Burpee pull-ups
* Use a pull-up bar that is at your fingertips with your arms overhead.

Beginner
For time:
25-20-15
Dumbbell push presses (10/15 lb)
10-8-6
Burpee pull-ups
* Use a pull-up bar low enough for you to perform a jumping pull-up.

Accessory:

Skill Work
8 sets:
:20 air squats
:10 rest

Stretching
Accumulate:
1:00 banded shoulder stretch/arm

Stimulus:

Complete the workout in 8:00-15:00.
Dumbbell loading should allow you to perform at least 10-15 reps every time you pick up the dumbbells.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 6:

Workout Variations:

Rx’d
2 rounds for reps of:
3:00 max-reps toes-to-bars
3:00 max-reps single-dumbbell swings (35/50 lb)
3:00 max-reps box step-ups (20/24 in)
* At the start of each 3-minute interval, run 400 meters.

Intermediate
2 rounds for reps of:
3:00 max-reps knees-to-armpits
3:00 max-reps single-dumbbell swings (20/35 lb)
3:00 max-reps box step-ups (20/24 in)
* At the start of each 3-minute interval, run 400 meters.

Beginner
2 rounds for reps of:
2:00 max-reps hanging knee raises
2:00 max-reps single-dumbbell swings (10/15 lb)
2:00 max-reps box step-ups (12/20 in)
* At the start of each 2-minute interval, run 200 meters.

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 pigeon pose/side

Stimulus:

Complete each 400-meter run in 2:15 or less throughout the workout.
Dumbbell loading should allow you to perform at least 10-15 reps at a time.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Run substitutions: 400/500-meter row, 800/1,000-meter C2 bike, 900/1,250-meter Echo or Assault bike

DAY 7: REST

Week 3

DAY 1:

Workout Variations:

Rx’d
EMOM 12:
Odd minute | 5 strict pull-ups
Even minute | Max dumbbell devils presses (20/35 lb)

Intermediate
EMOM 12:
Odd minute | 3 strict pull-ups or 5 banded pull-ups
Even minute | Max dumbbell devils presses (15/25 lb)

Beginner
EMOM 12:
Odd minute | 5 ring rows or banded pull-ups
Even minute | Max burpee + single-dumbbell swing (10/15 lb)

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
1:00 banded shoulder stretch/arm
30 band pull-aparts

Stimulus:

Scale the weight of the dumbbells to allow yourself to move for most of the minute.
If you are unable to perform a strict pull-up, perform a banded variation or a ring row.
Use two dumbbells if available.

DAY 2:

Workout Variations:

Rx’d
5 rounds:
1:00 shuttle runs (25 feet out and 25 feet back)
1:00 push-ups
Rest 2:00

Intermediate
Same as Rx’d

Beginner
5 rounds:
1:00 shuttle runs (25 feet out and 25 feet back)
1:00 plank hold
Rest 2:00

Accessory:

Skill Work
5 sets:
40-50 air squats
– Rest 1:00 between sets.

Stretching
1 set:
1:00 doorway pec stretch/side
1:00 foam roll quad/leg

Stimulus:

Score is total reps. Perform at least 5 shuttle runs in each 1:00 interval throughout the workout.
Complete at least 15 push-ups in each 1:00 interval throughout the workout. Scale the difficulty of the push-up from the start of the workout to maintain this stimulus. Keep in mind that movements appear easier at the beginning of the workout.
Beginners should hold the plank position for as much of the 1:00 interval as possible, resting as needed.
Consider this workout a test for Murph. Today’s Rx’d workout contains 5 1:00 intervals of push-ups. Knowing how many push-ups you can perform in 1:00 is a point of data hugely helpful when it comes to Murph. Use what you learn today to help you execute in the coming weeks.
Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.

DAY 3:

Workout Variations:

Rx’d
For time:
800-meter run
36 dumbbell front-rack lunges (35/50 lb)
600-meter run
24 dumbbell front-rack lunges
400-meter run
12 dumbbell front-rack lunges
200-meter run

Intermediate
For time:
800-meter run
36 dumbbell front-rack lunges (20/35 lb)
600-meter run
24 dumbbell front-rack lunges
400-meter run
12 dumbbell front-rack lunges
200-meter run

Beginner
For time:
400-meter run
36 walking lunges
200-meter run
24 walking lunges
200-meter run
12 walking lunges
100-meter run

Accessory:

Skill Work
10 sets:
5 kipping pull-ups, jumping pull-ups, or ring rows
:30 rest between sets.

Stretching
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

Stimulus:

Complete this workout in 10:00-15:00.
The 800-meter run should take no longer than 4:30.
Complete the set of 36 lunges in less than 2:00.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.
Running substitutions:
- 800-meter run | 1,600/2,000-meter C2 bike, 1,750/2,500-meter Assault or Echo bike, 800/1,000-meter row
- 600-meter run | 1,200/1,500-meter C2 bike, 1,300/1,875-meter Assault or Echo bike, 600/750-meter row
- 400-meter run | 800/1,000-meter C2 bike, 900/1,250-meter Assault or Echo bike, 400/500-meter row
- 200-meter run | 400/500-meter C2 bike, 500/700-meter Assault or Echo bike, 200/250-meter row

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
6 rounds for time:
9 hang dumbbell squat cleans (35/50 lb)
9 lateral burpees over the dumbbell

Intermediate
6 rounds for time:
9 hang dumbbell squat cleans (20/35 lb)
9 lateral burpees over the dumbbell

Beginner
6 rounds for time:
9 hang dumbbell squat cleans (10/15 lb)
6 burpees

Accessory:

Skill Work
4 sets:
:40 push-ups
:20 rest

Stretching
1 set:
1:00 couch stretch/leg

Stimulus:

Complete this workout in 5:00-10:00.
The loading of the dumbbells should allow you to maintain unbroken reps for most if not every round.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available. Although, perform burpees over a single dumbbell.

DAY 6:

Workout Variations:

Rx’d
For time:
80 dumbbell box step-ups (20/24 in) (35/50 lb)
* Every minute on the minute, starting at :00, perform 20 double-unders.

Intermediate
For time:
70 dumbbell box step-ups (20/24 in) (20/35 lb)
* Every minute on the minute, starting at :00, perform 10 double-unders.

Beginner
For time:
60 box step-ups (12/20 in)
* Every minute on the minute, starting at :00, perform 10 single-unders.

Accessory:

Skill Work
On a 20:00 clock:
For distance:
1:00 run/jog
1:00 walk

Stretching
1 set:
1:00 lacrosse ball foot/side
1:00 foam roll quads

Stimulus:

Complete this workout in 10:00 or less. Advanced athletes should finish closer to 7:00.
Double-unders should take no more than :30. Ideally, they are unbroken in every round.
8+ step-ups a minute pace.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 7: REST

Week 4

DAY 1:

Workout Variations:

Rx’d
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Intermediate
Same as Rx’d

Beginner
As many rounds as possible in 8 minutes of:
5 ring rows
10 push-ups (from knees or with hands elevated)
15 air squats

– Rest 4 minutes

As many rounds as possible in 8 minutes of:
5 ring rows
10 push-ups (from knees or with hands elevated)
15 air squats

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side

Stimulus:

Today’s workout is a great litmus test for Murph.
Scale the difficulty of the movements to allow yourself to complete at least 10 rounds of the workout. More advanced athletes may be able to perform a single round in 1:00 or less.
Consider this workout a test for Murph. If you complete 10 rounds of today’s workout, you will have completed 50 pull-ups, 100 push-ups, and 150 air squats. This is half of the repetitions in Murph. However, if you perform 20 rounds of today’s workout, you will have completed all of the repetitions in Murph in 20:00 (which is amazing). Use the result of this workout to help you when you are determining your options for Murph.
Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.

DAY 2:

Workout Variations:

Rx’d
4 rounds for time:
Run 800 meters
– Rest 3:00 between rounds.

Intermediate
Same as Rx’d

Beginner
4 rounds for time:
Run 400 meters
– Rest 3:00 between rounds.

Accessory:

Skill Work
3 sets:
1:00 plank hold
30 Russian twists

Stretching
1 set:
400-meter recovery walk
1:00 couch stretch/leg

Stimulus:

Finish each run in 3:00-4:00.
Score is the total time to complete all 4 rounds.
Adjust the distance of the run to hit the stimulus of the workout.
Run substitutions: 800/1,000-meter row, 1,600/2,000-meter C2 bike, 1,750/2,500-meter Echo or Assault bike.

DAY 3:

Workout Variations:

Rx’d
7 rounds for time:
7 dumbbell power cleans (35/50 lb)
7 dumbbell push presses
7 box jump-overs (20/24 in)
* Step down from the box.

Intermediate
7 rounds for time:
7 dumbbell power cleans (20/35 lb)
7 dumbbell push presses
7 box jump-overs (20/24 in)
* Step down from the box.

Beginner
7 rounds for time:
7 dumbbell power cleans (10/15 lb)
7 dumbbell push presses
7 box step-overs (12/20 in)

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 pigeon pose/side
1:00 foam roll upper back

Stimulus:

Complete the workout in 6:00-12:00.
Complete each movement unbroken and rest between them as needed.
Finish the first 3 rounds in 4:00 (1:20/round) or less.
Finish the box jump-overs in :30-1:00.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
AMRAP 10:
3-6-9-12 … etc.
Toes-to-bars
1-2-3-4 … etc.
Wall walks

Intermediate
AMRAP 10:
3-6-9-12 … etc.
Knees-to-armpits
1-2-3-4 … etc.
Wall walks (halfway up the wall)

Beginner
AMRAP 10:
3-6-9-12 … etc.
Hanging knee raises
1-2-3-4 … etc.
Inchworms

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
2 sets:
1:00 child’s pose
10 scap pull-ups
* Hold the top of each scap pull-up for :01.

Stimulus:

All athletes should aim to get into the round of 18.
Advanced athletes get into the round of 24.
Complete toes-to-bars in sets of 3+.
Perform 4+ wall walks/minute.
Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.

DAY 6:

Workout Variations:

Rx’d
For time:
20 burpees
100 double-unders
20 left-arm dumbbell snatches (35/50 lb)
20 right-arm dumbbell snatches
400-meter run
50 single-arm overhead dumbbell lunges (35/50 lb)
400-meter run
20 left-arm dumbbell snatches
20 right-arm dumbbell snatches
100 double-unders
20 burpees

Intermediate
For time:
15 burpees
50 double-unders
20 left-arm dumbbell snatches (20/35 lb)
20 right-arm dumbbell snatches
400-meter run
50 single-arm overhead dumbbell lunges (20/35 lb)
400-meter run
20 left-arm dumbbell snatches
20 right-arm dumbbell snatches
50 double-unders
15 burpees

Beginner
For time:
10 burpees
50 single-unders
10 left-arm dumbbell snatches (10/15 lb)
10 right-arm dumbbell snatches
200-meter run
25 walking lunges
200-meter run
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches
50 single-unders
10 burpees

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
1:00 forearm stretch
:30 calf stretch/side

Stimulus:

Complete the workout in 12:00-18:00.
Complete burpees in 1:00-1:30.
Finish double-unders in 1:00-2:00.
Perform the dumbbell snatches in under 1:00 for each arm.
Complete each run in 2:15 or faster.
Switch arms as needed on the overhead dumbbell lunges.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Run substitutions: 400/500-meter row, 800/1,000-meter C2 bike, 900/1,250-meter Echo or Assault bike

DAY 7: REST

Week 5

DAY 1:

Workout Variations:

Rx’d
For time:
9 hand-release push-ups
100-meter run
15 hand-release push-ups
200-meter run
21 hand-release push-ups
400-meter run
21 hand-release push-ups
200-meter run
15 hand-release push-ups
100-meter run
9 hand-release push-ups

Intermediate
For time:
6 hand-release push-ups
100-meter run
8 hand-release push-ups
200-meter run
12 hand-release push-ups
400-meter run
12 hand-release push-ups
200-meter run
8 hand-release push-ups
100-meter run
6 hand-release push-ups

Beginner
For time:
5 hand-release push-ups (from knees)
100-meter run
7 hand-release push-ups (from knees)
200-meter run
9 hand-release push-ups (from knees)
200-meter run
9 hand-release push-ups (from knees)
200-meter run
7 hand-release push-ups (from knees)
100-meter run
5 hand-release push-ups (from knees)

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side

Stimulus:

Finish today’s workout in 10:00-15:00. Advanced athletes may be able to finish in sub-10.
Complete 21 hand-release push-ups in 1:30 or less.
Finish 400 meters in 2:30 or less.
Adjust the distance of the runs and the volume of push-ups to hit the stimulus of the workout.
Running substitutions:
- 400-meter run | 800/1,000-meter C2 bike, 900/1,250-meter Assault or Echo bike, 400/500-meter row
- 200-meter run | 400/500-meter C2 bike, 500/700-meter Assault or Echo bike, 200/250-meter row
- 100-meter run | 200/250-meter C2 bike, 250/350-meter Assault or Echo bike, 100/150-meter row

DAY 2:

Workout Variations:

Rx’d
For time:
27-21-15-9
Dumbbell thrusters (20/35 lb)
Pull-ups

Intermediate
For time:
21-15-9
Dumbbell thrusters (15/25 lb)
Pull-ups

Beginner
For time:
21-15-9
Dumbbell thrusters (10/15 lb)
Jumping pull-ups or ring rows

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
1:00 banded shoulder stretch/side

Stimulus:

Complete the workout in 5:00-12:00.
This workout should be a short sprint-style effort.
Dumbbell loading should allow at least 10 thrusters unbroken.
Complete the first set of pull-ups in 2:00 or less.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 3:

Workout Variations:

Rx’d
For time:
1,600-meter run

Intermediate
Same as Rx’d

Beginner
For time:
800-meter run

Accessory:

Skill Work
3 sets:
1:00 sit-ups
:30 side plank (right side)
:30 side plank (left side)

Stretching
2 rounds:
1:00 calf roll/side
1:00 quad smash/side

Stimulus:

Today’s workout is a great litmus test for Murph.
Complete this workout in 10:00 or less.
Adjust the distance of the run to hit the stimulus of the workout.
Consider this workout a test for Murph. If you complete your mile run in 10:00, plan to spend at least 20:00 of your time running (knowing the second run is always worse). Use the result of this workout to help you when you are determining your options for Murph.
Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.
Run substitutions: 1,600/2,000-meter row, 3,200/4,000-meter C2 bike, 3,500/5,000-meter Echo or Assault bike

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
AMRAP 20:
200-meter run
5 dumbbell power cleans (35/50 lb)
25 push-ups
5 dumbbell power cleans
50 air squats
5 dumbbell power cleans
75 double-unders

Intermediate
AMRAP 20:
200-meter run
5 dumbbell power cleans (20/35 lb)
15 push-ups
5 dumbbell power cleans
25 air squats
5 dumbbell power cleans
35 double-unders

Beginner
AMRAP 20:
200-meter run
5 dumbbell power cleans (10/15 lb)
15 push-ups (from knees or with hands elevated)
5 dumbbell power cleans
25 air squats
5 dumbbell power cleans
50 single-unders

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Stimulus:

Complete 3-6+ rounds of today’s workout.
The loading of the dumbbells should allow you to perform unbroken reps.
Finish push-ups, air squats, and double-unders in 1:30 or less.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.
Run substitutions: 200/250-meter row, 400/500-meter C2 bike, 500/700-meter Assault or Echo bike

DAY 6:

Workout Variations:

Rx’d
3 rounds for time:
30 alternating dumbbell snatches (35/50 lb)
20 shuttle runs
– 1 shuttle run = 25 feet out and 25 feet back

Intermediate
3 rounds for time:
30 alternating dumbbell snatches (20/35 lb)
20 shuttle runs
– 1 shuttle run = 25 feet out and 25 feet back

Beginner
3 rounds for time:
20 alternating dumbbell snatches (10/15 lb)
10 shuttle runs
– 1 shuttle run = 25 feet out and 25 feet back

Accessory:

Skill Work
Accumulate:
20-30 strict pull-ups, banded pull-ups, or ring rows

Stretching
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch

Stimulus:

Complete this workout in 10:00-15:00.
The dumbbell loading should allow you to perform at least 10-15+ unbroken reps every time you pick up the dumbbell.
Maintain 7 shuttle runs/minute for the entire workout.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.

DAY 7: REST

Week 6

DAY 1:

Workout Variations:

Rx’d
5 sets for time:
600-meter run
* Rest 3:00 between rounds

Intermediate
Same as Rx’d

Beginner
4 sets for time:
400-meter run
– Rest 3:00 between rounds

Accessory:

Skill Work
Accumulate:
50 V-ups

Stretching
2 rounds:
1:00 calf roll/side
1:00 quad smash/side

Stimulus:

Complete each run in 3:30 or less.
Score is the total time to complete all 5 rounds.
Adjust the distance of the run to hit the stimulus of the workout.
Run substitutions: 1,200/1,500-meter C2 bike, 1,300/1,875-meter Assault or Echo bike, 600/750-meter row

DAY 2:

Workout Variations:

Rx’d
10 rounds for time:
2 dumbbell snatches/arm (35/50 lb)
3 dumbbell goblet squats
4 pull-ups

Intermediate
10 rounds for time:
2 dumbbell snatches/arm (20/35 lb)
3 dumbbell goblet squats
3 pull-ups

Beginner
10 rounds for time:
2 dumbbell snatches/arm (10/15 lb)
3 dumbbell goblet squats
4 jumping pull-ups or ring rows

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

Stimulus:

Complete this workout in 6:00-12:00.
The dumbbell loading should allow you to perform all reps unbroken.
Pull-ups should be performed in no more than 2 sets. Maintain unbroken reps for as long as possible.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.

DAY 3:

Workout Variations:

Rx’d
5 rounds for time:
8 hand-release push-ups
8 alternating dumbbell front-rack lunges (35/50 lb)
8 dumbbell push presses
400-meter run

Intermediate
5 rounds for time:
5 hand-release push-ups
8 alternating dumbbell front-rack lunges (35/50 lb)
8 dumbbell push presses
400-meter run

Beginner
5 rounds for time:
8 hand-release push-ups (from knees)
8 alternating reverse lunges
8 dumbbell push presses (10/15 lb)
200-meter run

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

Stimulus:

Complete this workout in 12:00-16:00.
The dumbbell loading should allow you to perform all reps unbroken.
Finish each 400-meter run in 2:15 or less.
Adjust the difficulty of the movement or reduce the volume, loading, and/or distance to hit the stimulus of the workout.
Use two dumbbells if available.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
AMRAP 10:
2-4-6-8 … etc.
Box jump-overs (20/24 in)
Burpees

Intermediate
Same as Rx’d

Beginner
AMRAP 10:
2-4-6-8 … etc.
Box step-up overs (12/20 in)
Burpees

Accessory:

Skill Work
4 sets:
:20 air squats
:10 rest

Stretching
2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side

Stimulus:

All athletes should aim to get into the round of 14+.
Advanced athletes should shoot the round of 18.
Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.
Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.

DAY 6:

Workout Variations:

Rx’d
For time:
100 double-unders
25 sit-ups
50 alternating dumbbell clean and jerks (35/50 lb)
25 sit-ups
100 double-unders

Intermediate
For time:
50 double-unders
25 sit-ups
50 alternating dumbbell clean and jerks (20/35 lb)
25 sit-ups
50 double-unders

Beginner
For time:
50 single-unders
15 sit-ups
30 alternating dumbbell clean and push presses (10/15 lb)
15 sit-ups
50 single-unders

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
Accumulate:
1:00 banded shoulder stretch/arm
1:00 lacrosse ball roll/foot

Stimulus:

Complete today’s workout in 6:00-12:00.
Spend no more than 2:00 working on double-unders.
Maintain 10 reps/minute or more on the alternating dumbbell clean and jerks.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.

DAY 7: REST

Week 7: Murph

MURPH

Workout Variations:

Rx’d
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
* Partition the pull-ups, push-ups, and squats as needed.
* If you’ve got a 14/20-lb vest or body armor, wear it.

Intermediate
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
* Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25:00.

Beginner
For time:
800-meter run
-Then-
10 rounds:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
-Then-
800-meter run
– Head out for the second run no later than 20:00.

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side

Stimulus:

Complete today’s workout in 35:00-50:00.
Maintain a consistent movement and pace throughout the entire workout.
Keep the runs to less than 10:00 each.
Partition the gymnastics movements into smaller and manageable sets that allow for unbroken reps.
Consider a vest only if you have performed Murph in the past or have been training regularly in a vest. Vested athletes must still complete the workout within the intended stimulus.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Run substitutions: 1,600/2,000-meter row, 3,200/4,000-meter C2 bike, 3,500/5,000-meter Echo or Assault bike