Week 3 is where your pacing and endurance begin to show. We increase the rounds, add in longer runs, and introduce your first Murph Simulation Lite. Stick to nasal breathing where possible and keep your movement quality high. You're building capacity — not just surviving workouts.

Week 2 builds on the foundation set in Week 1. We’re increasing total volume, extending run intervals, and continuing to sharpen bodyweight mechanics. Your focus should remain on clean reps, steady pacing, and controlled breathing. Recovery becomes even more important as the workload rises.

Welcome to Week 1 of your 6-week Murph Prep program.

This week lays the foundation for both strength and endurance. Prioritize movement quality, controlled breathing, and crisp execution of your lifts. Don't worry about going fast — we’re building work capacity, not chasing burnout.

Start here, to learn more about LT. Michael P. Murphy, his workout, and why…