The Dad Bod Chronicles
Functional Fitness, Functional TrainingPlanning to hit the Murph Hero Workout this year? With 3 workouts per week, this 8 week program will help you perform your best and be prepared to handle the challenge that is the Murph workout. Over the course of 8 weeks, you will build your running, pushup, pull-up, and squat capacity to handle the rigors of Murph.
Features1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warmup 3 sets 10 pushups 10 ring rows 200m jog/ 1:00 cardio of choice
B1
Pull-Up
3 x 5
B2
Push-Up
3 x 10
Circuit
C
1 mile run easy pace
Circuit
A
Warmup 3 sets 10 band good mornings 10 air squats
B1
Goblet Squat
3 x 15
B2
RDL
3 x 10
C
Plank
3 x 0:20
Circuit
A
Warmup 3 sets 10 pushups 10 air squats 10 ring rows 200m jog/1:00 cardio of choice
Circuit
B
EMOTM (every minute on the minute) x12 minutes minute 1- :45s run (goal should be around 150-200m but choose a pace you can maintain minute 2- 1 round of Cindy (5 pullups + 10 pushups + 15 air squats)-pullups can be strict or kipping (I recommend strict if able to sustain for whole workout) EMOTM workouts involve working during the designated minute until the work is complete and then resting the remainder of the minute until beginning the next exercise at the top of the next minute. Continue in this fashion until the prescribed time has been reached.
