Murph Workout Training Plan

Register for the Murph Challenge

6-Week Training Program

Welcome to the Murph training program. The goal of this training is to support your journey to completing Murph at the end of May. Whether this is your first time tackling Murph or if it is an annual benchmark, this program will help you prepare for this challenging and meaningful Hero workout.

The challenge does not necessarily lie in the movements that make up the workout, but rather the sheer volume of repetitions and running distance. Most athletes don’t take the time to build up to this kind of volume before attempting Murph, and this training plan has taken that into consideration. Week 1 starts with lower volume, and then that volume increases with each week’s programming. The sixth week is a deload week and in the seventh week, we attack Murph.

Many people do Murph between Memorial Day (May 25, 2026) and the end of June. To be prepared on Memorial Day, start the 6-week training program on April 13, 2026.

Timeline

Week 1: April 13-17

Week 2: April 20-24

Week 3: April 27-May 1

Week 4: May 4-8

Week 5: May 11-15

Week 6: May 16-22

Complete Murph: May 25-June 30

Week 1

DAY 1:

Workout Variations:

Rx’d
4 rounds for time:
400-meter run
40 air squats

Intermediate
4 rounds for time:
400-meter run
20 air squats

Beginner
4 rounds for time
200-meter run
20 air squats

Accessory:

Skill Work
3 sets:
15 banded side steps, right
15 banded side steps, left
15 glute bridges

Stretching
1 set:
1:00 couch stretch / side
1:00 hamstring stretch / side

Stimulus:

  • Complete the workout in 9:00-14:00.
  • Finish the run efforts in 2:15 or less.
  • Complete the air squats in :60 or less.
  • Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.
  • Consider this workout a test for Murph. Today’s Rx’d workout contains 160 air squats and 1,600 meters of running. Although this is roughly half the squats and running you will see in the Rx’d version of Murph, it can begin to help you understand the challenge Murph presents, as well as your current capacity with these movements.
  • Advanced athletes who have completed the Rx’d version of Murph previously can consider performing today’s workout with a vest.
  • For the skill work, grab a moderate resistance band to perform your banded side steps. During this movement, keep your feet shoulder-width apart, keep a slight bend in your hips and knees, and keep your feet away from one another.
  • Run substitutions | 400/500-m row, 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike

DAY 2:

Workout Variations:

Rx’d
EMOM 20:
Min. 1 | 3 strict pull-ups + 5 knees to-elbows
Min. 2 | 2 wall walks + 5 box jumps (20/24 in)

Intermediate
EMOM 20:
Min. 1 | 3 banded strict pull-ups + 5 knees to chest height
Min. 2 | 2-4-step wall walks + 5 box jumps (20/24 in)

Beginner
EMOM 20:
Min. 1 | 3 ring rows + 5 hanging knee raises
Min. 2 | 2 inchworms + 5 box step-ups (12/20 in)

Accessory:

Skill Work
Accumulate:
3:00 side plank
– Switch sides as needed.

Stretching
Accumulate:
1:00 banded shoulder stretch/side

Stimulus:

  • This is a longer interval-based effort that aims to focus on a few adaptations, including strength, time spent on the pull-up bar, and upper- and lower-body stamina.
  • Complete the movements within each interval in :45 or faster. This will give you time to take a few breaths and transition to the other movements.
  • Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.

DAY 3:

Workout Variations:

Rx’d
AMRAP 15:
400-meter run
21 hand-release push-ups
200-meter single-dumbbell farmers carry (35/50 lb)

Intermediate
AMRAP 15:
400-meter run
12 hand-release push-ups
200-meter single-dumbbell farmers carry (20/35 lb)

Beginner
AMRAP 15:
200-meter run
10 hand-release push-ups (from the knees)
100-meter single-dumbbell farmers carry (15/25 lb)

Accessory:

Skill Work
3 sets:
30 Russian twists (14/20 lb)
30 flutter kicks

Stretching
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

Stimulus:

  • Complete 3-5 rounds of this workout.
  • Finish each run and farmers carry in 2:00 or less.
  • Complete each set of push-ups in 1:30 or less.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • In today’s skill work, if desired, use a medicine ball or any piece of equipment available to add load to the Russian twists.
  • Run substitutions | 400/500-meter row, 800/1,000-meter C2 bike, 900/1,250-meter Echo or Assault bike

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
4 rounds for max reps:
1 minute of dumbbell cleans (35/50 lb)
1 minute of double-unders
1 minute of sit-ups
1 minute of rest

Intermediate
4 rounds for max reps:
1 minute of dumbbell cleans (20/35 lb)
1 minute of double-unders
1 minute of sit-ups
1 minute of rest

Beginner
4 rounds for max reps:
1 minute of dumbbell hang cleans (15/25 lb)
1 minute of single-unders
1 minute of plank hold
1 minute of rest

Accessory:

Skill Work
1 set:
1,600-meter ruck (14/20 lb)
– Use a ruck, backpack, or weight vest.

Stretching
Accumulate:
1:00 forearm stretch
:30 calf stretch/side

Stimulus:

  • Complete today’s workout in 5:00-10:00.
  • The dumbbell loading should be relatively light and allow you to complete at least 10 unbroken reps every time you pick up the weights.
  • Complete the burpees in under 2:00.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.
  • For today’s skill work, use a weight that allows you to complete the entire distance without stopping. This is meant to be grunt work and to begin to build capacity when it comes to moving through discomfort.

DAY 6:

Workout Variations:

Rx’d
3 rounds for time:
20 dumbbell thrusters (20/35 lb)
20 burpees

Intermediate
3 rounds for time:
16 dumbbell thrusters (15/25 lb)
16 burpees

Beginner
3 rounds for time:
12 dumbbell thrusters (10/15 lb)
12 burpees

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 pigeon pose/side

Stimulus:

  • Complete today’s workout in 5:00-10:00.
  • The dumbbell loading should be relatively light and allow you to complete at least 10 unbroken reps every time you pick up the weights.
  • Complete your burpees in less than 2:00.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.

DAY 7: REST

Week 2

DAY 1:

Workout Variations:

Rx’d
5 rounds for time
15 box jump-overs (20/24 in)
15 push-ups
15 pull-ups

Intermediate
5 rounds for time
15 box jump-overs (20/24 in)
8 push-ups
8 pull-ups

Beginner
5 rounds for time
10 box step-up overs (12/20 in)
10 push-ups (from knees)
10 ring rows or dumbbell bent-over rows

Accessory:

Skill Work
3 sets:
:30 side plank, right
15 banded side steps, right
:30 side plank, left
15 banded side steps, left

Stretching
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts

Stimulus:

  • Today’s workout is a great litmus test for Murph.
  • Complete the workout in 10:00-15:00.
  • A single round should take no more than 3:00 to complete.
  • Advanced athletes could complete this workout closer to 7:00-8:00.
  • Scale the volume and difficulty of each exercise to maintain sets of 5-10 reps on both the push-ups and pull-ups.
  • Consider this workout a test for Murph. Today’s Rx’d workout contains 75 push-ups and 75 pull-ups. This is 25 pull-ups and 125 push-ups short of the Rx’d version of Murph. When it comes to game day, the push-ups are often the movement that drags people down. Keep a log of how you attack these two movements because it will come in handy in the coming weeks. Use the result of this workout to help you when you are determining your options for Murph.
  • For the skill work, grab a moderate resistance band to perform your banded side steps. During this movement, keep your feet shoulder-width apart, keep a slight bend in your hips and knees, and keep your feet away from one another.

DAY 2:

Workout Variations:

Rx’d
As many rounds as possible in 10 minutes of:
10 dumbbell front squats (20/35 lb)
20 alternating dumbbell power snatches
* Use two dumbbells for the front squats and one dumbbell for the snatches.

Intermediate
As many rounds as possible in 10 minutes of:
10 dumbbell front squats (15/25 lb)
20 alternating dumbbell power snatches
* Use two dumbbells for the front squats and one dumbbell for the snatches.

Beginner
As many rounds as possible in 10 minutes of:
5 single-dumbbell goblet squats (10/15 lb)
20 alternating dumbbell power snatches
* Use one dumbbell for both the goblet squats and snatches.

Accessory:

Skill Work
4 sets:
500-meter row or 1,000-meter bike
– Rest 2:00 between efforts

Stretching
2 sets:
:30 frog stretch
:30 couch stretch/leg

Stimulus:

  • Complete 4-7 rounds of today’s workout.
  • Dumbbell loading should allow you to perform unbroken sets of front squats (goblet squats for beginners) for most if not all of the workout.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.

DAY 3:

Workout Variations:

Rx’d
7 1:00 rounds of:
21 double-unders
7 burpees
Max-rep dumbbell deadlifts (35/50 lb)
– Rest 2:00 between rounds.

Intermediate
7 1:00 rounds of:
15 double-unders
7 burpees
Max-rep dumbbell deadlifts (20/35 lb)
– Rest 2:00 between rounds.

Beginner
7 1:00 rounds of:
15 single-unders
5 burpees
Max-rep single-dumbbell sumo deadlifts (15/20 lb)
– Rest 2:00 between rounds.

Accessory:

Skill Work
8 sets:
:20 sit-ups
:10 rest

Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Stimulus:

  • Scale to allow yourself at least :15 to perform deadlifts.
  • Dumbbell loading should be light to moderate.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
For time:
200-ft-150-ft-100-ft
Bear Crawl
20-15-10
Burpee pull-ups
– Use a pull-up bar at least 6 inches above your reach.

Intermediate
For time:
200-ft-150-ft-100-ft
Bear Crawl
20-15-10
Burpee pull-ups
– Use a pull-up bar that is at your fingertips with your arms overhead.

Beginner
For time:
100-ft-75-ft-50-ft
Bear Crawl
15-12-9
Burpee pull-ups
– Use a pull-up bar low enough for you to perform a jumping pull-up.

Accessory:

Skill Work
8 sets:
:20 air squats
:10 rest

Stretching
Accumulate:
1:00 banded shoulder stretch/arm

Stimulus:

  • Complete the workout in 8:00-15:00.
  • Today’s workout is focused on improving upper-body stamina and your ability to push through the localized muscle fatigue.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Perform the bear crawls in 25-ft segments.

DAY 6:

Workout Variations:

Rx’d
2 rounds for reps of:
3:00 max-reps toes-to-bars
3:00 max-reps single-dumbbell swings (35/50 lb)
3:00 max-reps box step-ups (20/24 in)
* At the start of each 3-minute interval, run 400 meters.

Intermediate
2 rounds for reps of:
3:00 max-reps knees-to-armpits
3:00 max-reps single-dumbbell swings (20/35 lb)
3:00 max-reps box step-ups (20/24 in)
* At the start of each 3-minute interval, run 400 meters.

Beginner
2 rounds for reps of:
2:00 max-reps hanging knee raises
2:00 max-reps single-dumbbell swings (10/15 lb)
2:00 max-reps box step-ups (12/20 in)
* At the start of each 2-minute interval, run 200 meters.

Accessory:

Skill Work
1 set:
2,000-meter ruck (14/20 lb)
– Use a ruck, backpack, or weight vest.

Stretching
1 set:
1:00 pigeon pose/side

Stimulus:

  • Complete each 400-meter run in 2:15 or less throughout the workout.
  • Dumbbell loading should allow you to perform at least 10-15 reps at a time.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • For today’s skill work, use a weight that allows you to complete the entire distance without stopping. This is meant to be grunt work and to begin to build capacity when it comes to moving through discomfort.
  • Run substitutions | 400/500-meter row, 800/1,000-meter C2 bike, 900/1,250-meter Echo or Assault bike

DAY 7: REST

Week 3

DAY 1:

Workout Variations:

Rx’d
EMOM 12:
Odd minute | 5 strict pull-ups
Even minute | Max dumbbell devils presses (20/35 lb)

Intermediate
EMOM 12:
Odd minute | 3 strict pull-ups or 5 banded pull-ups
Even minute | Max dumbbell devils presses (15/25 lb)

Beginner
EMOM 12:
Odd minute | 5 ring rows or banded pull-ups
Even minute | Max burpee + single-dumbbell swing (10/15 lb)

Accessory:

Skill Work
On a 20:00 clock, for total distance:
1:00 run/jog
1:00 walk

Stretching
Accumulate:
1:00 banded shoulder stretch/arm
30 band pull-aparts

Stimulus:

  • Scale the weight of the dumbbells to allow yourself to move for most of the minute.
  • If you are unable to perform strict pull-ups, perform a banded variation or a ring row.
  • Use two dumbbells if available.
  • Today’s skill work is aimed at building aerobic capacity and testing different pacing strategies.

DAY 2:

Workout Variations:

Rx’d
5 rounds:
1:00 shuttle runs
1:00 dumbbell push jerks (35/50 lb)
Rest 2:00
– Each shuttle run is 25 ft out and back.

Intermediate
5 rounds:
1:00 shuttle runs
1:00 dumbbell push jerks (20/35 lb)
Rest 2:00
– Each shuttle run is 25 ft out and back.

Beginner
5 rounds:
1:00 shuttle runs
1:00 dumbbell push jerks (10/15 lb)
Rest 2:00
– Each shuttle run is 25 ft out and back.

Accessory:

Skill Work
5 sets:
40-50 air squats
– Rest 1:00 between sets.

Stretching
1 set:
1:00 doorway pec stretch/side
1:00 foam roll quad/leg

Stimulus:

  • Score is total reps. Perform at least 5 shuttle runs in each 1:00 interval throughout the workout.
  • Complete at least 10 push jerks in each 1:00 interval throughout the workout. Scale the loading of the push jerks from the start of the workout to maintain this stimulus. Keep in mind that movements appear easier at the start, but will increase in difficulty as fatigue sets in.
  • Today’s workout focuses on performing reps with a high heart rate. Following the shuttle runs, expect to be out of breath. Focus on your breathing and getting to work on the dumbbells sooner rather than later.
  • Use two dumbbells if available.

DAY 3:

Workout Variations:

Rx’d
For time:
800-meter run
36 dumbbell front-rack lunges (35/50 lb)
600-meter run
24 dumbbell front-rack lunges
400-meter run
12 dumbbell front-rack lunges
200-meter run

Intermediate
For time:
800-meter run
36 dumbbell front-rack lunges (20/35 lb)
600-meter run
24 dumbbell front-rack lunges
400-meter run
12 dumbbell front-rack lunges
200-meter run

Beginner
For time:
400-meter run
36 walking lunges
200-meter run
24 walking lunges
200-meter run
12 walking lunges
100-meter run

Accessory:

Skill Work
10 sets:
5 kipping pull-ups, jumping pull-ups, or ring rows
:30 rest between sets.

Stretching
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

Stimulus:

  • Complete this workout in 10:00-15:00.
  • The 800-meter run should take no longer than 4:30.
  • Complete the set of 36 lunges in less than 2:00.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.
  • Running substitutions:
    • 800-meter run | 1,600/2,000-meter C2 bike, 1,750/2,500-meter Assault or Echo bike, 800/1,000-meter row
    • 600-meter run | 1,200/1,500-meter C2 bike, 1,300/1,875-meter Assault or Echo bike, 600/750-meter row
    • 400-meter run | 800/1,000-meter C2 bike, 900/1,250-meter Assault or Echo bike, 400/500-meter row
    • 200-meter run | 400/500-meter C2 bike, 500/700-meter Assault or Echo bike, 200/250-meter row

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
6 rounds for time:
9 hang dumbbell squat cleans (35/50 lb)
9 lateral burpees over the dumbbell

Intermediate
6 rounds for time:
9 hang dumbbell squat cleans (20/35 lb)
9 lateral burpees over the dumbbell

Beginner
6 rounds for time:
9 hang dumbbell squat cleans (10/15 lb)
6 burpees

Accessory:

Skill Work
1 set:
2,400-meter ruck (14/20 lb)
– Use a ruck, backpack, or weight vest.

Stretching
1 set:
1:00 couch stretch/leg

Stimulus:

  • Complete this workout in 5:00-10:00.
  • The loading of the dumbbells should allow you to maintain unbroken reps for most if not every round.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available. Although, perform burpees over a single dumbbell.

DAY 6:

Workout Variations:

Rx’d
For time:
80 dumbbell box step-ups (20/24 in) (35/50 lb)
* Every minute on the minute, starting at :00, perform 20 double-unders.

Intermediate
For time:
70 dumbbell box step-ups (20/24 in) (20/35 lb)
* Every minute on the minute, starting at :00, perform 10 double-unders.

Beginner
For time:
60 box step-ups (12/20 in)
* Every minute on the minute, starting at :00, perform 10 single-unders.

Accessory:

Skill Work
On a 20:00 clock:
For distance:
1:00 run/jog
1:00 walk

Stretching
1 set:
1:00 lacrosse ball foot/side
1:00 foam roll quads

Stimulus:

  • Complete this workout in 10:00 or less. Advanced athletes should finish closer to 7:00.
  • Double-unders should take no more than :30. Ideally, they are unbroken in every round.
  • 8+ step-ups a minute pace.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.

DAY 7: REST

Week 4

DAY 1:

Workout Variations:

Rx’d
4 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
– Rest 3:00 between each round.

Intermediate
Same as Rx’d

Beginner
4 rounds for time:
10 ring rows
15 push-ups from the knees or an elevated surface
20 sit-ups
25 air squats
– Rest 3:00 between each round.

Accessory:

Skill Work
3 sets:
15 banded side steps, right
15 banded side steps, left
15 glute bridges

Stretching
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side

Stimulus:

  • Today’s workout is a great litmus test for Murph.
  • Scale the difficulty of the movements to allow yourself to complete a round in 4:00 or faster.
  • Consider this workout a test for Murph. If you complete the workout as Rx’d, you will have completed 80 pull-ups, 120 push-ups, and 200 air squats. This is well over half of the repetitions in Murph. Use the result of this workout to help you when you are determining your options for Murph.
  • Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.
  • For the skill work, grab a moderate resistance band to perform your banded side steps. During this movement, keep your feet shoulder-width apart, keep a slight bend in your hips and knees, and keep your feet away from one another.

DAY 2:

Workout Variations:

Rx’d
“Griff”
For time
800-meter run
400-meter run (backwards)
800-meter run
400-meter run (backwards)

Intermediate
Same as Rx’d

Beginner
For time
400-meter run
200-meter run (backwards)
400-meter run
200-meter run (backwards)

Accessory:

Skill Work
3 sets:
1:00 plank hold
30 Russian twists

Stretching
1 set:
400-meter recovery walk
1:00 couch stretch/leg

Stimulus:

  • Complete the workout in 12:00-16:00.
  • Today’s is a Hero workout in honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike on his vehicle. Griffin is survived by his son, Elijah.
  • Adjust the distance of the run to hit the stimulus of the workout.
  • 800-m run substitutions | 800/1,000-meter row, 1,600/2,000-meter C2 bike, 1,750/2,500-meter Echo or Assault bike
  • 400-m run substitutions | 200-m backward sled drag, 800/1,000-m standing C2 bike, 900/1,250-m standing Echo or Assault bike

DAY 3:

Workout Variations:

Rx’d
7 rounds for time:
7 dumbbell power cleans (35/50 lb)
7 dumbbell push presses
7 box jump-overs (20/24 in)
* Step down from the box.

Intermediate
7 rounds for time:
7 dumbbell power cleans (20/35 lb)
7 dumbbell push presses
7 box jump-overs (20/24 in)
* Step down from the box.

Beginner
7 rounds for time:
7 dumbbell power cleans (10/15 lb)
7 dumbbell push presses
7 box step-overs (12/20 in)

Accessory:

Skill Work
Accumulate:
3:00 deadhang from the pull-up bar

Stretching
1 set:
1:00 pigeon pose/side
1:00 foam roll upper back

Stimulus:

  • Complete the workout in 6:00-12:00.
  • Complete each movement unbroken and rest between them as needed.
  • Finish the first 3 rounds in 4:00 (1:20/round) or less.
  • Finish the box jump-overs in :30-1:00.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
AMRAP 10:
3-6-9-12 … etc.
Toes-to-bars
1-2-3-4 … etc.
Wall walks

Intermediate
AMRAP 10:
3-6-9-12 … etc.
Knees-to-armpits
1-2-3-4 … etc.
Wall walks (halfway up the wall)

Beginner
AMRAP 10:
3-6-9-12 … etc.
Hanging knee raises
1-2-3-4 … etc.
Inchworms

Accessory:

Skill Work
3 sets:
10 single-leg dumbbell deadlifts, right
10 single-leg dumbbell deadlifts, left

Stretching
2 sets:
1:00 child’s pose
10 scap pull-ups
* Hold the top of each scap pull-up for :01.

Stimulus:

  • All athletes should aim to get into the round of 18.
  • Advanced athletes get into the round of 24.
  • Complete toes-to-bars in sets of 3+.
  • Perform 4+ wall walks/minute.
  • Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.

DAY 6:

Workout Variations:

Rx’d
For time:
20 burpees
100 double-unders
20 left-arm dumbbell snatches (35/50 lb)
20 right-arm dumbbell snatches
400-meter run
50 single-arm overhead dumbbell lunges (35/50 lb)
400-meter run
20 left-arm dumbbell snatches
20 right-arm dumbbell snatches
100 double-unders
20 burpees

Intermediate
For time:
15 burpees
50 double-unders
20 left-arm dumbbell snatches (20/35 lb)
20 right-arm dumbbell snatches
400-meter run
50 single-arm overhead dumbbell lunges (20/35 lb)
400-meter run
20 left-arm dumbbell snatches
20 right-arm dumbbell snatches
50 double-unders
15 burpees

Beginner
For time:
10 burpees
50 single-unders
10 left-arm dumbbell snatches (10/15 lb)
10 right-arm dumbbell snatches
200-meter run
25 walking lunges
200-meter run
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches
50 single-unders
10 burpees

Accessory:

Skill Work
1 set:
2,800-meter ruck (14/20 lb)
– Use a ruck, backpack, or weight vest.

Stretching
Accumulate:
1:00 forearm stretch
:30 calf stretch/side

Stimulus:

  • Complete the workout in 12:00-18:00.
  • Complete the burpees in 1:00-1:30.
  • Finish the double-unders in 1:00-2:00.
  • Perform the dumbbell snatches in under 1:00 for each arm.
  • Complete each run in 2:15 or faster.
  • Switch arms as needed on the overhead dumbbell lunges.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • For today’s skill work, use a weight that allows you to complete the entire distance without stopping. This is meant to be grunt work and to begin to build capacity when it comes to moving through discomfort.
  • Run substitutions | 400/500-meter row, 800/1,000-meter C2 bike, 900/1,250-meter Echo or Assault bike

DAY 7: REST

Week 5

DAY 1:

Workout Variations:

Rx’d
For time:
9 handstand push-ups
100-meter run
15 hand-release push-ups
200-meter run
21 dumbbell floor press (35/50 lb)
400-meter run
21 dumbbell floor press (35/50 lb)
200-meter run
15 hand-release push-ups
100-meter run
9 handstand push-ups

Intermediate
For time:
6 handstand push-ups
100-meter run
12 hand-release push-ups
200-meter run
15 dumbbell floor press (20/35 lb)
400-meter run
15 dumbbell floor press (20/35 lb)
200-meter run
12 hand-release push-ups
100-meter run
6 handstand push-ups

Beginner
For time:
6 dumbbell shoulder presses (10/15 lb)
100-meter run
12 hand-release push-ups from the knees
200-meter run
15 dumbbell floor press (10/15 lb)
200-meter run
15 dumbbell floor press (10/15 lb)
200-meter run
12 hand-release push-ups from the knees
100-meter run
6 dumbbell shoulder presses (10/15 lb)

Accessory:

Skill Work
8 sets:
:20 hollow rocks
:10 rest

Stretching
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side

Stimulus:

  • Finish today’s workout in 10:00-15:00. Advanced athletes may be able to finish in sub-10:00.
  • Today’s workout focuses on pressing in different planes and building pressing stamina. Expect to hit muscular fatigue and work on navigating the best strategy for continuing to push through reps. Consider taking breaks with reps still in the tank and avoiding failure. These strategies will come in handy doing Murph.
  • Finish 400 meters in 2:30 or less.
  • Adjust the distance of the runs and the volume of the pressing movements to hit the stimulus of the workout.
  • Use two dumbbells if available.
  • 400-m run substitutions | 800/1,000-meter C2 bike, 900/1,250-meter Assault or Echo bike, 400/500-meter row
  • 200-m run substitutions | 400/500-meter C2 bike, 500/700-meter Assault or Echo bike, 200/250-meter row
  • 100-m run substitutions | 200/250-meter C2 bike, 250/350-meter Assault or Echo bike, 100/150-meter row

DAY 2:

Workout Variations:

Rx’d
For time:
27-21-15-9
Dumbbell thrusters (20/35 lb)
Pull-ups

Intermediate
For time:
21-15-9
Dumbbell thrusters (15/25 lb)
Pull-ups

Beginner
For time:
21-15-9
Dumbbell thrusters (10/15 lb)
Jumping pull-ups or ring rows

Accessory:

Skill Work
3 sets:
15 banded side steps, right
15 banded side steps, left
15 banded good mornings

Stretching
Accumulate:
1:00 banded shoulder stretch/side

Stimulus:

  • Complete the workout in 5:00-12:00.
  • This workout should be a short, sprint-style effort.
  • Dumbbell loading should allow at least 10 unbroken thrusters.
  • Complete the first set of pull-ups in 2:00 or less.
  • Adjust the difficulty of the pull-ups or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.
  • For the skill work, grab a moderate resistance band to perform your banded side steps. During this movement, keep your feet shoulder-width apart, keep a slight bend in your hips and knees, and keep your feet away from one another.

DAY 3:

Workout Variations:

Rx’d
For time:
1,600-meter run

Intermediate
Same as Rx’d

Beginner
For time:
800-meter run

Accessory:

Skill Work
3 sets:
1:00 sit-ups
:30 side plank (right side)
:30 side plank (left side)

Stretching
2 rounds:
1:00 calf roll/side
1:00 quad smash/side

Stimulus:

  • Today’s workout is a great litmus test for Murph.
  • Complete this workout in 10:00 or less.
  • Adjust the distance of the run to hit the stimulus of the workout.
  • Consider this workout a test for Murph. If you complete your mile run in 10:00, plan to spend at least 20:00 of your time running (knowing the second run is always worse). Use the result of this workout to help you when you are determining your options for Murph.
  • Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.
  • Run substitutions: 1,600/2,000-meter row, 3,200/4,000-meter C2 bike, 3,500/5,000-meter Echo or Assault bike

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
AMRAP 20:
200-meter run
5 dumbbell power cleans (35/50 lb)
25 push-ups
5 dumbbell power cleans
50 air squats
5 dumbbell power cleans
75 double-unders

Intermediate
AMRAP 20:
200-meter run
5 dumbbell power cleans (20/35 lb)
15 push-ups
5 dumbbell power cleans
25 air squats
5 dumbbell power cleans
35 double-unders

Beginner
AMRAP 20:
200-meter run
5 dumbbell power cleans (10/15 lb)
15 push-ups (from knees or with hands elevated)
5 dumbbell power cleans
25 air squats
5 dumbbell power cleans
50 single-unders

Accessory:

Skill Work
Accumulate:
20-30 strict pull-ups, banded pull-ups, or ring rows

Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Stimulus:

  • Complete 3-6+ rounds of today’s workout.
  • The loading of the dumbbells should allow you to perform unbroken reps.
  • Finish push-ups, air squats, and double-unders in 1:30 or less.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Use two dumbbells if available.
  • Run substitutions: 200/250-meter row, 400/500-meter C2 bike, 500/700-meter Assault or Echo bike

DAY 6:

Workout Variations:

Rx’d
3 rounds for time:
30 alternating dumbbell snatches (35/50 lb)
20 shuttle runs
– 1 shuttle run = 25 feet out and 25 feet back

Intermediate
3 rounds for time:
30 alternating dumbbell snatches (20/35 lb)
20 shuttle runs
– 1 shuttle run = 25 feet out and 25 feet back

Beginner
3 rounds for time:
20 alternating dumbbell snatches (10/15 lb)
10 shuttle runs
– 1 shuttle run = 25 feet out and 25 feet back

Accessory:

Skill Work
1 set:
3,200-meter ruck (14/20 lb)
– Use a ruck, backpack, or weight vest.

Stretching
1 set:
1:00 double-forearm stretch
1:00 seated hamstring stretch

Stimulus:

  • Complete this workout in 10:00-15:00.
  • The dumbbell loading should allow you to perform at least 10 unbroken reps every time you pick up the dumbbell.
  • Maintain 7 shuttle runs/minute for the entire workout.
  • Reduce the volume or loading to hit the stimulus of the workout.
  • For today’s skill work, use a weight that allows you to complete the entire distance without stopping. This is meant to be grunt work and to begin to build capacity when it comes to moving through discomfort.

DAY 7: REST

Week 6

DAY 1:

Workout Variations:

Rx’d
5 sets for time:
600-meter run
* Rest 3:00 between rounds

Intermediate
Same as Rx’d

Beginner
4 sets for time:
400-meter run
– Rest 3:00 between rounds

Accessory:

Skill Work
Accumulate:
50 V-ups

Stretching
2 rounds:
1:00 calf roll/side
1:00 quad smash/side

Stimulus:

  • Complete each run in 3:30 or less.
  • Score is the total time to complete all 5 rounds.
  • Adjust the distance of the run to hit the stimulus of the workout.
  • Run substitutions: 1,200/1,500-meter C2 bike, 1,300/1,875-meter Assault or Echo bike, 600/750-meter row

DAY 2:

Workout Variations:

Rx’d
10 rounds for time:
2 dumbbell snatches/arm (35/50 lb)
3 dumbbell goblet squats
4 pull-ups

Intermediate
10 rounds for time:
2 dumbbell snatches/arm (20/35 lb)
3 dumbbell goblet squats
3 pull-ups

Beginner
10 rounds for time:
2 dumbbell snatches/arm (10/15 lb)
3 dumbbell goblet squats
4 jumping pull-ups or ring rows

Accessory:

Skill Work
3 sets:
15 banded side steps, right
15 banded side steps, left
15 glute bridges

Stretching
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

Stimulus:

  • Complete this workout in 6:00-12:00.
  • The dumbbell loading should allow you to perform all reps unbroken.
  • Pull-ups should be performed in no more than 2 sets. Maintain unbroken reps for as long as possible.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • For the skill work, grab a moderate resistance band to perform your banded side steps. During this movement, keep your feet shoulder-width apart, keep a slight bend in your hips and knees, and keep your feet away from one another.

DAY 3:

Workout Variations:

Rx’d
5 rounds for time:
8 hand-release push-ups
8 alternating dumbbell front-rack lunges (35/50 lb)
8 dumbbell push presses
400-meter run

Intermediate
5 rounds for time:
5 hand-release push-ups
8 alternating dumbbell front-rack lunges (35/50 lb)
8 dumbbell push presses
400-meter run

Beginner
5 rounds for time:
8 hand-release push-ups (from knees)
8 alternating reverse lunges
8 dumbbell push presses (10/15 lb)
200-meter run

Accessory:

Skill Work
Accumulate:
3:00 side plank
– Switch sides as needed.

Stretching
Accumulate:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

Stimulus:

  • Complete this workout in 12:00-16:00.
  • The dumbbell loading should allow you to perform all reps unbroken.
  • Finish each 400-meter run in 2:15 or less.
  • Adjust the difficulty of the movement or reduce the volume, loading, and/or distance to hit the stimulus of the workout.
  • Use two dumbbells if available.

DAY 4: REST

DAY 5:

Workout Variations:

Rx’d
AMRAP 10:
2-4-6-8 … etc.
Box jump-overs (20/24 in)
Burpees

Intermediate
Same as Rx’d

Beginner
AMRAP 10:
2-4-6-8 … etc.
Box step-up overs (12/20 in)
Burpees

Accessory:

Skill Work
4 sets:
:20 air squats
:10 rest

Stretching
2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side

Stimulus:

  • All athletes should aim to get into the round of 14+.
  • Advanced athletes should shoot the round of 18.
  • Adjust the difficulty of the movement or reduce the volume to hit the stimulus of the workout.
  • Advanced athletes who have completed the prescribed version of Murph previously can consider performing today’s workout with a vest.

DAY 6:

Workout Variations:

Rx’d
For time:
100 double-unders
25 sit-ups
50 alternating dumbbell clean and jerks (35/50 lb)
25 sit-ups
100 double-unders

Intermediate
For time:
50 double-unders
25 sit-ups
50 alternating dumbbell clean and jerks (20/35 lb)
25 sit-ups
50 double-unders

Beginner
For time:
50 single-unders
15 sit-ups
30 alternating dumbbell clean and push presses (10/15 lb)
15 sit-ups
50 single-unders

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1,600-meter ruck (14/20 lb)
– Use a ruck, backpack, or weight vest.

Stimulus:

  •  Complete today’s workout in 6:00-12:00.
  • Spend no more than 2:00 working on double-unders.
  • Maintain 10 reps/minute or more on the alternating dumbbell clean and jerks.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • For today’s skill work, use a weight that allows you to complete the entire distance without stopping. This should be easier than previous weeks, given this is a deload week.

DAY 7: REST

Week 7: Murph

MURPH

Workout Variations:

Rx’d
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
* Partition the pull-ups, push-ups, and squats as needed.
* If you’ve got a 14/20-lb vest or body armor, wear it.

Intermediate
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
* Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25:00.

Beginner
For time:
800-meter run
-Then-
10 rounds:
5 ring rows
10 push-ups (from knees or with hands elevated on a box)
15 air squats
-Then-
800-meter run
– Head out for the second run no later than 20:00.

Accessory:

Skill Work
Rest, stretch, recover.

Stretching
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side

Stimulus:

  • Complete today’s workout in 35:00-50:00.
  • Maintain a consistent movement and pace throughout the entire workout.
  • Keep the runs to less than 10:00 each.
  • Partition the gymnastics movements into smaller and manageable sets that allow for unbroken reps.
  • Consider a vest only if you have performed Murph in the past or have been training regularly in a vest. Vested athletes must still complete the workout within the intended stimulus.
  • Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
  • Run substitutions: 1,600/2,000-meter row, 3,200/4,000-meter C2 bike, 3,500/5,000-meter Echo or Assault bike