MURPH BURNER
Garage Gym Athlete
Tactical / Military, Strength & Conditioning, General Fitness, Functional Fitness, Functional Training, Obstacle Course Racing4 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.
Prep
A
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 *click on picture of video for further instructions on warm-up exercises RULES: Vest on for warm-up if you have one. Optional for main workouts, you can wear it during weighted exercises but not required UNLESS explicitly stated. No sitting once the training session begins. No laying down once the training session begins. The resting position can be hands-on knees or squat.
B
Pull up Tracking
@ 1
C
Push up Tracking
@ 1
D
Air Squat Tracking
@ 1
E
Sit up Tracking
@ 1
Conditioning
A
MB Warm Up 2
(A) 3x10 inchworm push up (A) 3x8 squat jump rest 200m Run 15 reps, pull-up 25 reps, push-up 40 reps, air squat 200m run rest (B) 2x10 glute bridge (B) 2x10 inverted/ring row *click on picture of video for further instructions on warm-up exercises RULES: Vest on for warm-up if you have one. Optional for main workouts, you can wear it during weighted exercises but not required UNLESS explicitly stated. No sitting once the training session begins. No laying down once the training session begins. The resting position can be hands-on knees or squat.
B1
Sandbag Squat
5 x 8
B2
Tuck Jump
5 x 8
C1
Elevated Glute Bridge
5 x 10
C2
Toes to Bar
5 x 10
D1
Weighted Step Ups
5 x 16
D2
Weighted Lunges
5 x 16
Conditioning
A
MB Warm up 3
(A) 3x8 each KB side lunge (A) 3x8 diamond push up rest 200m Run 15 reps, pull-up 25 reps, push-up 40 reps, air squat 200m run rest (B) 2x8 ea. single leg glute bridge (B) 2x12 inverted/ring row *click on picture of video for further instructions on warm-up exercises RULES: Vest on for warm-up if you have one. Optional for main workouts, you can wear it during weighted exercises but not required UNLESS explicitly stated. No sitting once the training session begins. No laying down once the training session begins. The resting position can be hands-on knees or squat.
B
Air Squat
75, 50, 25
C
Air Squat
1 x 2:00
D
800m
E
Walking Lunges
1 x 200
F
Superman
50, 40, 30
G
Superman
1 x 2:00
A
50 Minutes Conditioning
Conditioning
A
MB Warm up 4
(A) 3x10 ea lunge with twist (A) 3x10 band pull aparts rest 200m Run 15 reps, pull-up 25 reps, push-up 40 reps, air squat 200m run rest (B) 3x8 death march (B) 3x20 sec high side plank *click on picture of video for further instructions on warm-up exercises RULES: Vest on for warm-up if you have one. Optional for main workouts, you can wear it during weighted exercises but not required UNLESS explicitly stated. No sitting once the training session begins. No laying down once the training session begins. The resting position can be hands-on knees or squat.
Conditioning
B
Murph Practice
As many rounds in 20 min: 5 Pull-ups, 10 Push-ups 15 Squats. If you have a vest, wear it. ("vested Cindy")
Jerred Moon
CEO & Founder of Garage Gym Athlete
Joe Courtney
COO & Head Coach of Garage Gym Athlete
If you are planning on doing Murph or just want to dramatically increase your aerobic conditioning and strength endurance, this program is for you.
Get MURPH BURNER
