Murph Prep – Week 6

Week 6 is your taper. You've done the hard work — now it's about staying sharp, reducing total volume, and arriving on Murph Day fresh, focused, and ready to perform. Trust the prep. Execute with discipline. Recover with purpose.

Day 1 – Monday – Max-Effort Lower Body

Main Lift:

• 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 – 10 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

• 200m Jog
  → Light effort. Keep everything crisp and controlled.

Day 2 – Tuesday – Murph Conditioning Focus

Run Intervals:

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

Bodyweight Flow:

• EMOM x 10 (Alternate Minutes):

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

  • Min 2: 10 Push-ups + 5 Pull-ups
    → This is a flush session. Focus on breath, movement quality, and transitions.

Day 3 – Wednesday – Max-Effort Upper Body

Main Lift:

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

Murph Conditioning – 10 Rounds (Not For Time):

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats
  → Stay focused. Dial in movement patterns.

Day 4 – Thursday – Zone 2 Conditioning (Optional)

20–30 min light aerobic effort: ruck, jog, row, air bike
→ Use the Maffetone Method:
180 – your age = MAHR
→ Stay within ±5 bpm. Keep breathing nasal and pace conversational.

Day 5 – Friday – Dynamic-Effort Lower Body

Main Lift:

• Back or Box Squat – 7–10 sets of 2 reps @ 70% of 1RM
  → Focus on speed and crisp reps. Short rest.
  → Perform your main sets + optional accessories of choice.

Murph Taper Builder – For Time:

• 800m Run

• 5 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 800m Run
  → Shorter volume, same intent. Practice your transitions and pacing.

Day 6 – Saturday – Repetition Upper Body

Main Lift:

• Bench Press – 5 x 10 reps
  → Stop 1–2 reps shy of failure. Maintain perfect form.
  → Perform your main sets + optional accessories of choice.

Murph Builder:

• 1,000m Run

• 10 Rounds:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• 1,000m Run
  → This is your final prep. Focus on consistency and confidence.

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.