Murph Prep – Week 4

Week 4 is your highest volume week yet. The training peaks with a full partitioned Murph simulation, increased strict bodyweight volume, and longer run intervals. You’ve built a strong base — now it’s time to prove it. Prioritize form and recovery. Don’t let fatigue win.

Day 1 – Monday – Max-Effort Lower Body

Main Lift:

• Sumo Deadlift – Work up to a 1–3RM
  → Take your time and rest 2–3 minutes between heavy sets. No failed reps.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 8 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

• 200m Jog
  → Control your pace. Stay nasal and smooth.

Day 2 – Tuesday – Murph Conditioning Focus

Run Intervals:

• 4 x 800m Run @ Murph pace (Rest 1:1)

EMOM x 16 (Alternate Minutes):

• Min 1: 10 Push-ups + 15 Air Squats

• Min 2: 10 Push-ups + 5 Pull-ups
  → Peak volume session. Stay sharp and move with purpose.

Day 3 – Wednesday – Max-Effort Upper Body

Main Lift:

• Bench Press – Work up to a 1–3RM
  → Rest 2–3 minutes between heavy sets. No failed reps.
  → Perform your main sets + optional accessories of choice.

Murph Conditioning – 8 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats
  → Hold strict standards and steady tempo.

Day 4 – Thursday – Zone 2 Conditioning (Optional)

35–45 minutes of steady-state cardio: jog, row, ruck, or swim
→ Use the Maffetone Method:
180 – your age = Max Aerobic Heart Rate (MAHR)
→ Stay within ±5 bpm of this number. Keep nasal breathing and conversational effort.

Day 5 – Friday – Dynamic-Effort Lower Body

Main Lift:

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

Partitioned Murph Simulation – For Time:

• 1 Mile Run

• 10 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1 Mile Run
  → Test your pacing. Aim to finish in 35–45 minutes.

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:

• 1 Mile Run

• 16 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1 Mile Run
  → Long format. Keep effort submaximal. Focus on execution.

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.