Movement Performance Lab

Strength & Conditioning, Endurance, Speed
Coach
Gray Clark

This 5-day hybrid program blends full body strength training with structured running to build both performance and physique. Centered around heavy compound lifts like the bench press, back squat, and RDL, each session targets all major muscle groups to drive strength and muscle growth.
The program includes three weekly runs: a long run, a tempo or speed session, and an easy run (one performed after a lift). This design allows progression to build endurance and running efficiency. Running volume starts very low, around 4 miles per week, and gradually increases to support completing a half marathon. The result is a balanced system that develops strength, muscle, and aerobic capacity without sacrificing one for the other.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$50
Get Hard to Kill
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Build Real-World Endurance
Progress from minimal running to the ability to run up to 10 miles with confidence. The running progression is designed to improve cardiovascular fitness, work capacity, and mental comfort with longer distances, without throwing you into too much too soon.
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Become Bigger, Stronger, and Durable
This program combines full-body strength training with heavy compound movements to help build muscle, increase strength, and improve stability. You are not just training to look better — you are building a body that moves well, handles stress, and performs.
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Earn Confidence Through Hard Work
This program is not easy, and that is the point. By completing the daily work even when you do not feel like it, you build discipline, self-respect, and confidence that carries outside the gym. Every session becomes proof that you are capable of doing hard things.
Features
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Programming 5 days per week
Strength, mobility, and cardiovascular training for all of your athletic needs.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 12-week program
Sunday
Squat + Press

A

Full-body warm up

B

Back Squat

8, 8, 12

C

Barbell Bench Press

8, 8, 12

D

Lat Pulldown

3 x 10

E1

Cossack Squat

2 x 10

E2

EZ Bar Curl

2 x 12

Monday
Full Body Pump.

A

Full-body warm up

B1

Seated Cable Row

2 x 10

B2

Low Cable Tricep Extension

2 x 10

C

Leg Extension

2 x 12

D1

Seated DB Press

2 x 8

D2

DB Side Bend

2 x 12

E

Run

1 x 1

Tuesday
Speed

A

Run Warm-up

Circuit

B

2 mins of 80% of your max effort run. 3 mins walking rest Repeat this 3x Your HR should be high and you should be breathing heavy Walk for 5 mins breathing through your nose to calm your body down.

Thursday
Hinge Day

A

Full-body warm up

B

Romanian Deadlift (RDL)

2 x 10

C1

Incline DB Bench Press

2 x 8

C2

DB Shrug

2 x 12

D1

Lat Pullthrough

12, 12, 15

D2

Cable Crunch

3 x 12

E1

Hip Adductor Machine

2 x 15

E2

Hip Abductor Machine

2 x 15

Friday
Distance Day

A

Run Warm-up

B

Run

1 x 15:00

Coach
More from Movement Performance Lab
coach-avatar Gray Clark

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Show up. Do the work. Stay Moving.

Hard to Kill is for anyone ready to stop making excuses and start proving what they are capable of. Show up, check the box, build discipline, and become stronger, fitter, and more confident through hard, consistent movement.

Get Hard to Kill
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FAQs
Who is this program for?
This program is built for beginner to intermediate lifters and runners who want to become stronger, fitter, and more disciplined. You do not need to be an advanced athlete to start. You just need to be willing to show up, follow the plan, and do the work.
Do I need running experience?
No. The program starts with very low-intensity running. The first run is only 15 minutes, and the goal is simply to move, build confidence, and let your body adapt. You will progress gradually over time instead of being thrown into too much too soon.
How long are the workouts?
Most sessions take about 45 minutes to 1 hour. The goal is to train hard, stay focused, and get effective work done without wasting time.
Will this help me lose weight?
Yes, if you stay consistent and eat mostly healthy, this program can help you lose body fat while improving your fitness. The combination of strength training, running, and consistent movement creates a strong foundation for leaning out.
Will this help me build muscle?
Yes. This is not just a cardio program. The strength training is designed to help you build muscle, improve strength, and create a more capable body. With enough protein, quality food, and recovery, you can build muscle while improving endurance.
What makes this different from other programs?
This program is not just about looking better. It is about becoming harder to break. You will lift, run, move, and build discipline through a clear weekly structure. Every session is a box to check, and every week is a step toward becoming stronger, fitter, and more capable.
The Proof
verified-athlete-avatar Jake Boreland

Salesman/Powerlifter

Verified Athlete

""I've personally never felt better, and I will continue to run because I realize how good I feel when I am in this good of shape""

verified-athlete-avatar Joe Frederick

Financial Advisor / Golfer

Verified Athlete

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