New

MURPH BURNER

Garage Gym Athlete

Tactical / Military, Strength & Conditioning, General Fitness, Functional Fitness, Functional Training, Obstacle Course Racing

Coaches

Jerred Moon and Joe Courtney

4 week program that is meticulously crafted to enhance your performance in the challenging MURPH workout.

This program is an ideal blend of exercises aimed at amplifying your aerobic capacity, muscle endurance, and overall strength, with a special focus on calisthenics.

$29

Get MURPH BURNER

Increase Aerobic Capacity

After this program you will be able to go harder for longer which is crucial if you want to crush MURPH.

Strength Endurance

Its one thing to be strong, its another to its another to be able to continuously use your strength over a longer workout and reps. This workout will dramatically increase your calisthenics and bodyweight strength endurance.

Features

Programming 5 days per week

After initial testing you will have structured strength and conditionong days leading up to the final test, MURPH.

Delivered through TrainHeroic

After your initial testing just follow along in the app and get ready to crush MURPH.

Equipment

Required

Pull up bar

Recommended

Weight vest, Sand bag,

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Prep

MB Warm Up 1

(A)Samson stretch 3x10 (A)band pull parts 3x10 rest 200m Run 15 reps, pull-up 25 reps, push-up 40 reps, air squat 200m run rest (B)death march 2x8 each (B)reverse shrugs 2x10

Pull up Tracking

@ 1

Push up Tracking

@ 1

Air Squat Tracking

@ 1

Monday

Week 1 Day 2

Prep

MB Warm Up 1

(A)Samson stretch 3x10 (A)band pull parts 3x10 rest 200m Run 15 reps, pull-up 25 reps, push-up 40 reps, air squat 200m run rest (B)death march 2x8 each (B)reverse shrugs 2x10

Sandbag Squat

5 x 8

Tuck Jump

5 x 8

Elevated Glute Bridge

5 x 10

Toes to Bar

5 x 10

Weighted Step Ups

5 x 16

Weighted Lunges

5 x 16

Tuesday

Week 1 Day 3

Prep

MB Warm Up 1

(A)Samson stretch 3x10 (A)band pull parts 3x10 rest 200m Run 15 reps, pull-up 25 reps, push-up 40 reps, air squat 200m run rest (B)death march 2x8 each (B)reverse shrugs 2x10

Air Squat

75, 50, 25

Air Squat

1 x 2:00

800m

Walking Lunges

1 x 200

Superman

50, 40, 30

Superman

1 x 2:00

Wednesday

Week 1 Day 4

Thursday

Week 1 Day 5

50 Minutes Conditioning

Friday

Week 1 Day 6

Prep

MB Warm Up 1

(A)Samson stretch 3x10 (A)band pull parts 3x10 rest 200m Run 15 reps, pull-up 25 reps, push-up 40 reps, air squat 200m run rest (B)death march 2x8 each (B)reverse shrugs 2x10

Conditioning

Murph Practice

As many rounds in 20 min: 5 Pull-ups, 10 Push-ups, 1 5 Squats. If you have a vest, wear it. ("vested Cindy")

Coaches