Murph Prep – Week 5

Week 5 is your final full-intensity push. This week includes your Murph Prep Benchmark Test and one of the highest volume efforts in the cycle. Execute with intent. Stick to your strategy. You’re not just proving your fitness — you’re locking in your confidence for Murph Day.

Day 1 – Monday – Max-Effort Lower Body

Main Lift:

• Box Squat – 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 – 9 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

• 400m Run
  → Slightly higher aerobic demand. Focus on control and steady pace.

Day 2 – Tuesday – Murph Conditioning Focus

Run Intervals:

• 3 x 1,200m Run @ Murph pace (Rest 1:1)

Bodyweight Flow:

• EMOM x 18 (Alternate Minutes):

  • Min 1: 10 Push-ups + 15 Air Squats

  • Min 2: 10 Push-ups + 5 Pull-ups
    → This is a peak conditioning session. Keep composure under fatigue.

Day 3 – Wednesday – Max-Effort Upper Body

Main Lift:

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

Murph Conditioning – 9 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats
  → Reduce rest between rounds. Maintain form under fatigue.

Day 4 – Thursday – Zone 2 Conditioning (Optional)

30–40 min steady-state effort: jog, ruck, row, bike, or swim
→ Use the Maffetone Method:
180 – your age = MAHR
→ Stay ±5 bpm under your cap. Use nasal breathing. Keep it 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. Short rest.
  → Perform your main sets + optional accessories of choice.

Murph Prep Benchmark – For Time:

• 1 Mile Run

• 10 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1 Mile Run
  → This is your test. Wear your vest if using one. Time it. Lock your pacing.

Day 6 – Saturday – Repetition Upper Body

Main Lift:

• Bench Press – 4 x 12–15 @ moderate load
  → Stop 1–2 reps shy of failure. Maintain perfect form.
  → Perform your main sets + optional accessories of choice.

Murph Builder:

• 1,200m Run

• 18 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1,200m Run
  → Longest builder yet. Focus on mental control and breath discipline.

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.