8 Week Murph Prep Cycle

Welcome to my 8 Week Murph Prep Cycle! I created this so that people wouldn’t have
to ditch their entire programming to follow it. There are 3 days per week of Murph
focused training. One capacity day, one strength & accessory day, and one running
focused day. I tried to keep it as simple as possible so that people wouldn’t need any
crazy equipment. Enjoy!

Notes
As expected, there’s going to be a lot of volume/reps throughout the 8 week cycle.
Make sure you prioritize recovery! It’s not fun to put in a ton of effort only to get
injured right before Murph. Take care of your body!

If you’re going to use a weighted vest for Murph, some of the workouts specify when
you should use it.

If any workouts have a machine programmed that you don’t have, you can use any
machine available to you.

For any type of pullups, feel free to scale to banded if necessary.

For the best results, grab a friend and have them do this with you!

Week 1
Monday- Week 1
Conditioning
A1) 5 Rounds

200m Run

5 Pullups

10 Pushups

15 Air Squats

8 Week Murph Prep Cycle 1

 *Rest 2:00, Then A2)
A2) 3 Rounds

400m Run

10 Pullups

20 Pushups

30 Air Squats

*Rest 1:00, Then A3)

A3) For Time

800m Run

15 Pullups

30 Pushups

45 Air Squats

Wednesday- Week 1
Strength/Accessory
4 Sets *Superset
A1) Strict Press

10 Reps @60-65%

A2) Pendlay Row

10 Reps

*Rest 2:00-3:00 between supersets

B) Back Squat

Accumulate 50 Reps @50% of 1RM Back Squat

*Go for a big first set

8 Week Murph Prep Cycle 2

 Friday- Week 1
Running

A) 15 Rounds/Sets

1:00 Run

1:00 Walk

*Optional: Use weighted vest for the first 5 Rounds/Sets

Week 2
Monday- Week 2
Conditioning

A) AMRAP 18

1/2/3 Pullups *Choose to start with either 1,2, or 3 reps. Increase reps each round
by the amount you start with

10 Pushups

20 Air Squats

*Optional: Use weighted vest

Wednesday- Week 2
Strength/Accessory

4 Sets *Superset
A1) Strict Pullups

5-10 Reps

A2) Banded Lat Pulldown

0:30 for Max Reps

A3) Single Arm DB Bench Press

12 Reps each side

8 Week Murph Prep Cycle 3

 *Rest 2:00-3:00 between supersets

Friday- Week 2
Running

A) Running

4x400m Run, Rest 1:1 between sets

2x800m Run, Rest 1:1 between sets

1x1600m Run

Week 3
Monday- Week 3
Conditioning

A) Every 4:00x10 (40:00)

10/8 Calorie Bike Sprint

Then, 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Wednesday- Week 3
Strength/Accessory
4 Sets *Superset

A1) Bench Press

15 Reps

A2) Rear Foot Elevated Split Squat

8 Week Murph Prep Cycle 4

 10 Reps each side

*Rest 2:00-3:00 between supersets

B) Tabata (0:20 work, 0:10 rest x8 Rounds/4:00)

Alternating Hammer Curls

Friday- Week 3
Running

A) 8 Rounds/Sets

1:00 Slow Run

0:40 Moderate Run

0:20 Hard Run

1:00 Walk until next round/set

*Optional: Use weighted vest

Week 4
Monday- Week 4
Conditioning

A1) AMRAP 10

10 Dumbbell Snatch (5 each side)

10 Pullups

50ft Bodyweight Walking Lunge

*Directly into A2)

A2) AMRAP 10

35 Double Unders (Or 50 Single Unders/35 Jumping Jacks)

10 Pushups

8 Week Murph Prep Cycle 5

 *Directly into A3)

A3) AMRAP 10

10/8 Calorie Row

20 Air Squats

*Directly into A4)

A4) For Time

1 Mile Run

Wednesday- Week 4
Strength/Accessory
4 sets *Superset

A1) Strict Press

12 Reps *Try and use any amount heavier than week 1

A2) Pendlay Row

12 Reps *Try and use any amount heavier than week 1

*Rest 2:00-3:00 between supersets

B) Wall Sit

Accumulate 5:00 of a Wall Sit

Friday- Week 4
Running

A) Running

6x800m Run, Rest 1:1 between sets

*Optional: Use weighted vest

8 Week Murph Prep Cycle 6

 Week 5
Monday- Week 5
Conditioning

A1) For Time

1 Mile Run

60 Wall Ball

*Rest 10:00, Then A2)

A2) 10 Rounds

5 Pull-ups

10 Pushups

15 Air Squats

*Optional: Use weighted vest for A2)

Wednesday- Week 5
Strength/Accessory

4 Sets *Superset
A1) Strict Pullups

Max Rep Set

A2) Banded Lat Pulldown

0:40 for Max Reps

A3) Single Arm DB Bench Press

15 Reps each side

*Rest 2:00-3:00 between supersets

Friday- Week 5

8 Week Murph Prep Cycle 7

 Running
A) Running

30:00 run for total distance

Week 6
Monday- Week 6
Conditioning
A1) EMOM 15

Minute 1: 100m Run

Minute 2: Max Rep Air Squats

Minute 3: 3/6/9 Pullups

*Rest 3:00
A2) EMOM 15

Minute 1: 100m Run

Minute 2: Max Rep Pushups

Minute 3: 3/6/9 Pullups

Wednesday- Week 6
Strength/Accessory

4 Sets *Superset
A1) Bench Press

20 Reps

A2) Rear Foot Elevated Split Squat

12 Reps each side

*Rest 2:00-3:00 between supersets

8 Week Murph Prep Cycle 8

 B) Strict Pullups

Accumulate 40 Reps

Friday- Week 6
Running
A) Running

4x400m, Rest 1:1

8x200m Run, Rest is a 200m Walk

*Optional: Use weighted vest

Week 7
Monday- Week 7
Conditioning
A) AMRAP 30

5 Hand Release Pushups

15 Air Squats

100m Run

*Buy In:

50 Pullups

*Optional: Use weighted vest for the first 15:00

Wednesday- Week 7
Strength/Accessory

A1) Back Squat

EMOM 12: 5 Reps @60-65%

8 Week Murph Prep Cycle 9

 *Rest as needed between A1) & A2)
A2) Bench Press

EMOM 12: 5 Reps @60-65%

Friday- Week 7
Running

A) Running

10:00 Run, 5:00 Walk

8:00 Run, 4:00 Walk

6:00 Run, 3:00 Walk

4:00 Run, 2:00 Walk

2:00 Run

Week 8
Monday- Week 8
Conditioning
A1) For Time

800m Run

*Rest 2:00, Then A2)

A2) For Time

50 Pullups

*Rest 2:00, Then A3)

A3) For Time

100 Pushups

*Rest 2:00, Then A4)

8 Week Murph Prep Cycle 10

 A4) For Time

150 Air Squats

*Rest 2:00, Then A5)

A5) For Time

800m Run

*Optional: Use weighted vest

Wednesday- Week 8
Active Recovery
A1) 20:00 Machine

Hop on any machine and go at a slow pace, focusing on breathing

*Optional: If you’re on a bike, use a vest

A2) 20:00 Stretch & Mobility

Take 20:00 and work on stretches & mobility work

Friday- Week 8
Active Recovery
A) Jogging

Go for a 20:00 easy jog

8 Week Murph Prep Cycle 11