Murph Prep – Week 2

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.

Day 1 – Monday – Max-Effort Lower Body

Main Lift:

• Trap Bar Deadlift – Work up to a 3–5RM
  → Take your time and rest 2–3 minutes between heavy sets. No failed reps.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 6 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

• 200m Jog
  → Maintain nasal breathing. Focus on clean, efficient movement.

Day 2 – Tuesday – Murph Conditioning Focus

Run Intervals:

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

EMOM x 12 (Alternate Minutes):

• Min 1: 10 Push-ups + 15 Air Squats

• Min 2: 10 Push-ups + 5 Pull-Ups
  → Maintain sharp reps. Steady breathing and form are key.

Day 3 – Wednesday – Max-Effort Upper Body

Main Lift:

• Incline Bench Press – Work up to a 3–5RM
  → Rest 2–3 minutes between heavy sets.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 6 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats
  → Quality over speed. Keep reps strict and smooth.

Day 4 – Thursday – Zone 2 Conditioning (Optional)

25–35 minutes of steady-state cardio: jog, ruck, bike, or row
→ Use the Maffetone Method:
180 – your age = Max Aerobic Heart Rate (MAHR)
→ Stay within ±5 bpm of this number. Breathe through your nose. Keep effort conversational.

Day 5 – Friday – Dynamic-Effort Lower Body

Main Lift:

• Back or Box Squat – 6–8 sets of 2–3 reps @ 65% of 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

• 6 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 400m Run
  → Keep transitions sharp. Log your time and pacing.

Day 6 – Saturday – Repetition Upper Body

Main Lift:

• Bench Press – 4 x 12 @ moderate load
  → Stop 1–2 reps shy of failure.
  → Perform your main sets + optional accessories of choice.

Murph Builder:

• 1,000m Run

• 12 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1,000m Run
  → Focus on rhythm and breathing. This should feel like an extended effort, not a sprint.

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.