MurphProject
FightAgainstDadBod
MurphProject: 8 week path to MurphMastery
Team, welcome to the MurphProject! This program is designed to progressively build the endurance, strength, and stamina you'll need to crush the Murph workout – that's 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and another 1 mile run, all while wearing a weighted vest (if you choose to challenge yourself!).
Structure:
We'll be focusing on a brilliant combo of conditioning (think running/jogging) and bodyweight movements.
Get ready to push yourself as we'll be using a progressive overload approach, meaning the difficulty will gradually increase over time. This will help you get stronger and fitter week by week.
Progression:
This program outlines a plan for the coming weeks, gradually increasing duration, repetitions, and potentially reducing rest periods. But remember, everyone progresses at their own pace, so we'll adjust things based on how you're feeling!
Benefits:
Improved cardiovascular endurance Built muscular strength and stamina Feeling prepared to tackle the Murph challenge (with or without a vest!)
KeepBeingAwesome,
Coach B.
Prep
A
Warm Up - MurphProject - WK 1-2
1:00 Banded Tricep Stretch (R/L) 1:00 Couch Stretch (R/L) 20 Single Leg Calf Raise (R/L) 1:00 Toe Elevated Calf Stretch (R/L) 10 Scap Pull Up 1:00 Squat Opener 10 Scap Push Up
B
Strict Pull Up - Coach B
3 x 12
C
Push Up - Coach B
3 x 12
D
Air Squat - Coach B
3 x 12
Conditioning
E
MurphProject - WK 1 - Running & Burpees
4 Rounds: 5:00 Jog 10 Burpees 2:00 Rest This is not an all out 5:00 Sprint. Just a jog start building your foundation. *You may swap Rowing or Biking if running is a no go.
Prep
A
MurphProject WK 1-2 - Active Recovery Warm Up
3 Rounds: 10 x Poliquin Step Up 20 x Wall Tib Raises 1:00 Calf Stretch (R/L) 10 x Bodyweight ATG Lunge (R/L)(May elevate front foot to make easier)
Conditioning
B
Zone 2 - 30 Minutes
Conversation Pace Run (30 minutes - Zone 2): Let's chat! This is your chance to get some fresh air and keep the conversation flowing (literally!). Aim for a pace where you can comfortably chat with a friend. Some of you might run the whole time, while others might need to alternate between jogging and walking – that's totally okay! Don't worry about pushing too hard. This is about building a strong foundation and promoting recovery, not setting speed records. Zone 2 Options: If running isn't your jam, feel free to choose an activity you enjoy that keeps you in that comfortable conversation zone. Think jogging, walking, rowing, biking, swimming – the possibilities are endless!
C
Passive Hang - BPCF
1 x 0:00
D
Negative Pull Up - BPCF
3 x 3 @ 10
E
Band Assisted Pull Up - Coach B
3 x 5
F
Push Up - Coach B
3 x 10
G
Incline Push Up On Bench - BPCF
3 x 12
H
Negative Push Up - Coach B
3 x 5
I
Air Squat - Coach B
3 x 12
J
Bottom Squat Hold - Coach B
3 x 1:00
K
Goblet 3/4 Squat - BPCF
3 x 20
Prep
A
MurphProject WK 1-2 Prime Time Prep (10:00)
10 Minutes for quality: 8 x Alternating Groiners 8 x Thoracic Extension Rotations (R/L) 8 x Alternating Bird Dog 10 meter Crab Walk (Forward/Back) Then... 2 Rounds: 5 x Scap Pull Up 10 x Scap Push Up 15 x Jumping Jacks Followed by: Workout Set Up: Make modifications needed to complete work
Mini Murph Blitz (AMRAP x 20)
B
AMRAP (As Many Rounds As Possible) in 20 minutes of: 400m run 10 pull-ups (Strict) 15 push-ups 25 air squats Get ready for a quick and challenging conditioning blast that prepares you for the full Murph challenge! This AMRAP (As Many Rounds As Possible) workout focuses on building the endurance and strength needed for pull-ups, push-ups, squats, and running. Focus on Modifications, Not Ego: The goal is to complete as many rounds as possible within 20 minutes, but proper form and modifications are key. Don't hesitate to adjust the exercises to fit your current fitness level. Here's the key: Aim for unbroken reps in the first round through modifications. This helps you establish a solid foundation for subsequent rounds and keeps the workout flowing. There are many ways to modify the exercises – jumping pull-ups instead of regular pull-ups, assisted push-ups using bands or a wall, lunges instead of air squats. Listen to your body, put your ego aside, and train smart!
Recovery
C
Mobility Cool Down - 2
1-3 Rounds depending on time: 1:00 Each MoveMent Couch Stretch (R/L) Standing Forward Bend Scorpion (R/L) Tricep Stretch (R/L) (Rack Stretch) Seated Straddle
Coach B
Founder: FightAgainstDadBod I help busy dads ditch the DadBod & Thrive . Coaching for over 20 years. Level 3 CrossFit Coach.
