6 Week Murph Prep Plan
This 6-week Murph prep plan is designed for intermediate athletes who have some familiarity with the workout but want to improve capacity, pacing, and confidence before taking on the full Memorial Day Murph. Each week builds volume and intensity, while providing scalable options to adjust based on fitness level. The plan includes running, bodyweight movements, and optional weighted work. Workouts can be scaled by reducing reps, removing a weight vest, or substituting movements (e.g., banded pull-ups).
This 6-week Murph prep plan is designed for intermediate athletes who have some familiarity with the workout but want to improve capacity, pacing, and confidence before taking on the full Memorial Day Murph. Each week builds volume and intensity, while providing scalable options to adjust based on fitness level. The plan includes running, bodyweight movements, and optional weighted work. Workouts can be scaled by reducing reps, removing a weight vest, or substituting movements (e.g., banded pull-ups).
This 6-week Murph prep plan is designed for intermediate athletes who have some familiarity with the workout but want to improve capacity, pacing, and confidence before taking on the full Memorial Day Murph. Each week builds volume and intensity, while providing scalable options to adjust based on fitness level. The plan includes running, bodyweight movements, and optional weighted work. Workouts can be scaled by reducing reps, removing a weight vest, or substituting movements (e.g., banded pull-ups).