EH Sports Performance
Functional Fitness, Functional Training, Strength & Conditioning, WeightliftingMurph Prep - 6 week program
Build the strength, endurance, and resilience needed to take on Murph with confidence. This program is designed to complement your F45 training while increasing load tolerance, improving movement quality, and reducing your risk of injury.
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/ribcage
1 optional core stability day
Weekly Linear Progression: Small, manageable increases in volume, reps, and distance
Scaling Options: Accommodates all fitness levels
Focus on Form & Recovery: Injury prevention through proper technique and mobility
Session Duration: 10-15 mins (in addition to F45 strength classes)
1 sessions per week
Must use App app to view and log training
Program Training
A
Pull-Up
4 x 4
B
Run
4 x 100 @ 0.05
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 6
B
Air Squat
3 x 10
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
3 x 4
A2
Push-Up
3 x 8
A3
Air Squat
3 x 12
A4
Run
1 x 400 @ 0.25
A1
Anti-Extension Dead Bug
3 x 15
A2
Cross Connect Roll to Side Plank
3 x 6
A3
Copenhagen Plank Short Lever
3 x 20
A4
Split Kneeling Pallof Press
3 x 10
