Murph Prep Program
The EMOM Co.
Functional Fitness, EnduranceThis year, you're crushing MURPH, not the other way around.
We know - sounds dreamy. Keep reading.
MURPH Prep is a program that anyone, at any fitness level, can use to increase their capacity for running, pullups, pushups, and air squats.
AKA, it's everything you need to PR your MURPH time.
You can work this into your normal programming, or it can live alone as your main programming for the next 4-8 weeks.
This program comes in TWO blocks. That means you can use it for the full 8 weeks OR you can do 4 weeks and still go through a full "cycle" of training that preps you for MURPH.
Join us for MURPH Prep and get:
- 3 days a week programming + 1 bonus recovery day
Program Structure
Day 1 - Running Intervals + Additional BW Strength
Day 2 - Strength Training
Day 3 - Bodyweight / Weight Vest Conditioning EMOMs for Pull-up, Push-up and Air Squat
+ bonus Day 4 recovery running
5,000m Run (5k)
A
**Warm-up** 5:00-10:00 Easy Jog + **Primer** 2 sets: 200m at Threshold Pace 200m Easy Jog 300m at Threshold Pace 100m Easy Jog *rest 2:00 between sets then, rest 5:00 and prepare for Time Trial ------------------------ **For Time** 5,000m Run (5k) - No Vest **Keep Record of:** Total Time Mile Pace Average 1k Pace Average
Body Prep
A
Body Prep - 2x For Completion in a 10:00 Window 10/each Prone Lying Y + T + I Raise 10/side Tall Sit Shoulder External Rotation w/ 2.5-5lb Plate 8/side Single Leg RDL w/ Light DB or KB
Weighted Pull-up
B
**In a 10:00 Window** Build to a heavy 3 rep Weighted Pull-up **Perform 3-5 sets building, ensure good quality and stay away from true failure.
Strength Circuit
C
**Every 3:00 x 4 Sets (12:00)** 6/side Barbell or DB Reverse Lunge 8 Dumbbell Incline Bench Press *All sets @ 6-7 RPE (3-4 reps in the tank before fail) - *Note: DB press may be subbed for barbell bench press if needed for equipment/load purposes
Strength Circuit
D
**Every 3:00 x 3 Sets (9:00)** 12 Dumbbell Zottman Curls 12 Bent Over Rear Delt Fly 12 Tricep Pushdown with Band or Cable *Keep tempo slow and load light on all 3, focus on smooth motions through a full range.
Core
E
**EMOM 8 - Alternating** Minute 1: 10-20 second Hanging L-Hold Minute 2: 10-20 V-ups
Warm-Up
A
5:00 Run Or Stationary Bike + 2 Sets: 3/side World's Greatest Stretch 10/side Half Kneeling DB Shoulder Press 5/side Cossack Squat 15/side Banded Shoulder External Rotation
Murph Specific Circuit
B
**20:00 Alternating EMOM** Minute 1: 45 Second Run or Stationary Bike Minute 2: 1 Round Cindy ------------- ***Total Volume:*** 50 Pull-ups 100 Push-ups 150 Air Squats - all @ bodyweight
Zone 2 Run
A
20 Minutes @ Zone 2 Heart Rate ------------ Explained: HR should stay below Zone 2 Target Target loosely estimated as 180-Age = Target HR - *Example for 30 year old: 180-30 = 150. HR goal is to stay under 150. Use 145-155 as your sweet spot range. If HR rises over 155, stop timer and walk until HR drops back below 145bpm, then start timer again and continue running until you've completed your 20:00.
You’ve got 8 weeks. We’ve got the plan. Let’s make this the year Murph doesn’t stand a chance.
Get Murph Prep Program
