Murph Prep – Week 1

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

Week 1 sets the tone for the next six weeks. You’ll establish your strength rotation, begin accumulating volume in the pull-up, push-up, and squat patterns, and get used to Murph-style pacing. Don’t worry about speed. Focus on consistency, nasal breathing, and perfect reps.

Day 1 – Monday
Max-Effort Lower Body

Main Lift:

• Back Squat – Work up to a 3–5RM
  → Take your time and rest 2–3 minutes between heavy sets. Clean reps only, no failed attempts.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 5 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

• 200m Jog
  → Breathe through your nose. Focus on control, posture, and rhythm.

Day 2 – Tuesday
Murph Conditioning Focus

Run Intervals:

• 4 x 400m Run @ goal Murph pace (Rest 1:1)

EMOM x 10 (Alternate Minutes):

• Min 1: 10 Push-ups + 15 Air Squats

• Min 2: 5 Pull-ups + 10 Push-ups
  → Keep reps clean. This is about tolerance, not testing.

Day 3 – Wednesday
Max-Effort Upper Body

Main Lift:

• Bench Press – Work up to a 3–5RM
  → Rest 2–3 minutes. Aim for heavy, technically sound sets.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 5 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats
  → Accumulate quality strict reps. Movement standard matters more than fatigue.

Day 4 – Thursday
Zone 2 Conditioning (Optional but Recommended)

20–30 min continuous cardio: jog, ruck, row, bike, or swim
→ Stay in Zone 2 using the Maffetone Method:
180 – your age = Max Aerobic Heart Rate (MAHR)
→ Stay within ±5 bpm of this number to keep your body working aerobically (burning fat for fuel, not sugar).
→ Maintain nasal breathing the entire time and keep effort conversational.

Day 5 – Friday
Dynamic-Effort Lower Body

Main Lift:

• Back or Box Squat – 6–8 sets of 2–3 reps @ 60% of your 1RM
  → Focus on bar speed. Rest 45–60 sec between sets.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – For Time:

• 400m Run

• 5 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 400m Run
  → Don’t sprint. Aim for consistent pacing and clean transitions.

Day 6 – Saturday
Repetition Upper Body

Main Lift:

• Bench Press – 3 sets of max reps @ moderate weight (65–70% 1RM)
  → Stop 1–2 reps shy of failure. Maintain perfect form.
  → Perform your main sets + optional accessories of choice.

Murph Builder:

• 800m Run

• 10 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 800m Run
  → Work at a smooth, repeatable pace. This isn’t a sprint — it’s a rehearsal.

Day 7 – Sunday
Recovery / Active Rest

• 20–30 min walk, hike, or light cardio

• Optional: 10–15 min sled drag (light load, forward + backward)
  → Prioritize recovery — mobility, hydration, and sleep

Remember, it's not about how much you can do, it’s about how well you can recover from what you've done.