Murph 2024

Day 1

Beginner: Run/walk 1.5 mile

Intermediate: Run 1 mile / walk 2 miles / Run 1 miles

Expert: Run 2 miles / Walk 1 miles / Run 2 miles

Day 2

All: 4 Rounds 1 min Push-Ups 1 min Air Squats 1 min

Rest Score is total reps

Intermediate/Expert: 5 min AMRAP 10 Pull-Ups

Day 3 – REST DAY

If you're going to move, try to keep the intensity low (Heart rate at 140 BPM or lower). Think walking, mowing the lawn, etc. If you do more, make sure you can recover from it!

Day 4

Beginner: At 0 min, run 1 mile for time. Walk/Run 2 miles at an easy pace afterwards

Intermediate: At 0 min and 10 minutes, run 1 mile, jog 2 miles at an easy pace after both miles are complete

Expert: At 0/10/20 minutes, run 1 mile. Walk 1 mile to cool down after

Day 5

Beginner: Every Minute on the Minute (EMOM) for 10 minutes, do a max dead hang bar hold Once complete, rest for 10 mins Accumulate 50-75 push-ups (Sub kneeling push-ups if necessary)

All others: EMOM 10 mins 6-10 Strict Pull-Ups Rest 10 minutes Tabata Push-Ups 8 rounds: 20 sec on 10-sec rest

Day 6

All: 4 Rounds for Time Run 300m Lunge 100m Beginner: Walk 1.5 miles after

Intermediate/Expert: Run an easy three miles after

Day 7 – REST DAY

If you're going to move, try to keep the intensity low (Heart rate at 140 BPM or lower). Think walking, mowing the lawn, etc. If you do more, make sure you can recover from it!

Day 8

All: Run 800m. Rest an amount equal to the length of your run, and try to pace the runs to where they all take around the same time

Beginner: 4 rounds
Intermediate: 6-8 rounds
Expert: 10 rounds

Day 9

All: 15 Hand Release Push-Ups 15 Seconds Push-Up Plank 15 Burpees 15 Seconds Push-Up Plank

Beginner: 4 rounds of above
Intermediate/Expert: 6 rounds of above

Day 10 – REST DAY

If you're going to move, try to keep the intensity low (Heart rate at 140 BPM or lower). Think walking, mowing the lawn, etc. If you do more, make sure you can recover from it!

Day 11

All: “Cindy” As Many Rounds as Possible (AMRAP) in 20 min:

• 5 Pull-ups (Substitute: bent over rows)
• 10 Push-ups (Substitute: knee push-ups)
• 15 Air Squats

Day 12 – REST DAY

If you're going to move, try to keep the intensity low (Heart rate at 140 BPM or lower). Think walking, mowing the lawn, etc. If you do more, make sure you can recover from it!

Day 13

Experts: With Vest All:

For Time - 10/9/8/7...1

• Jumping Lunges
• Burpees
• Hand Release
• Push-Ups
• Rest 10 minutes

THEN

Beginners: Jog 1 mile

Intermediate/Expert: Run 1.5 miles

Day 14 – REST DAY

If you're going to move, try to keep the intensity low (Heart rate at 140 BPM or lower). Think walking, mowing the lawn, etc. If you do more, make sure you can recover from it!

Day 15

All: Run for the entirety of your goal time for Murph. Pick a pace you can both sustain for that duration and that you can recover from.

Day 16

All: 4 Rounds:

• 1 min Push-Ups
• 1 min Air Squats
• 1 min Rest

The score is the total reps

Rest 10 minutes

THEN

Intermediate/Expert: 5-minute AMRAP 10 Pull-Ups

Day 17 – REST DAY

If you're going to move, try to keep the intensity low (Heart rate at 140 BPM or lower). Think walking, mowing the lawn, etc. If you do more, make sure you can recover from it!

Day 18

Beginner: At 0 min, run 1 mile for time. Walk/Run 2 miles at an easy pace after

Intermediate: At 0 min and 10 mins run 1 mile. Jog 2 miles at an easy pace after both miles are complete

Expert: At 0/10/20 minutes, run 1 mile. Walk 1 mile after

Day 19

All:

• 15 Hand Release Push-Ups
• 15 Seconds Push-Up Plank
• 15 Burpees
• 15 Seconds Push-Up Plank

Beginner: 4 rounds of above

Intermediate/Expert: 6 rounds of above

Day 20

All: 4 Rounds for Time

• Run 400m
• 50 Air Squats Once complete,
• rest 10 min

THEN

Beginner: Run 1 mile

Intermediate/Expert: Run 2 miles

Day 21 – REST DAY

If you're going to move, try to keep the intensity low (Heart rate at 140 BPM or lower). Think walking, mowing the lawn, etc. If you do more, make sure you can recover from it!

Day 22

All: Walk for at least 30 minutes. Hydrate and stretch. Look up the story of LT Murphy so that you've got something to draw motivation from when the workout gets toughest.

MURPH

• Run 1 mile
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• Run 1 mile