EH Sports Performance
Functional Fitness, Strength & Conditioning, Custom Programming, Weightlifting, Functional TrainingMurph Prep – 6 -Week Program
This 6-week program is designed to prepare athletes for Murph safely and effectively. The goal is to build strength, endurance, and mobility, while reducing risk of injury for participants with typical mobility restrictions.
This program can be done on its own, or in conjunction with your normal workout routine.
Key Features:
3 Murph Prep Days per week: Focused on pull-ups, push-ups, squats, and running
2 Mobility Days per week: One lower-body, one upper-body/core/ribcage
Weekly Linear Progression: Small, manageable increases in volume, reps, and distance
Session Duration: 20-30 minutes
Scaling Options: Accommodates all fitness levels
Focus on Form & Recovery: Injury prevention through proper technique and mobility
1 sessions per week
Must use App app to view and log training
Program Training
A
Run
1 x 600 @ 0.35
B1
Pull-Up
3 x 5
B2
Prone Pull Ups
3 x 5
C
Ring Rows
2 x 8
D
Scap Pull-up
2 x 6
E
Cross Connect Roll to Side Plank
2 x 10
A1
Hip Airplane w/ FR
1 x 12
A2
Tri-Planar Hip Stretch
1 x 6
A3
Cossack Squat
2 x 6
A4
Squat with Thoracic Rotations
2 x 10
A5
High Knee to 3 Point Touch
2 x 6
A6
Half Kneeling Hip Flexor Hover
2 x 6
A
Push-Up
3 x 8
B
Air Squat
3 x 12
C
Wide Incline Push Up
@ 8
D
Banded Tricep Pushdown
2 x 14
A1
Cat Cow
2 x 8
A2
Thoracic Rotation Bird Dog
2 x 8
A3
Wall Slide + Lift Off
2 x 10
A4
Banded Pull Aparts
2 x 12
A5
90/90 Loaded Floor Slide Chest/Shoulder Opener
2 x 10
A1
Pull-Up
5 x 5
A2
Push-Up
5 x 10
A3
Air Squat
5 x 15
A4
Run
1 x 400 @ 0.25
