Murph Prep Program
Lt. Micheal Murphy lost his life in June 2005 in the mountains of Kunar, Afghanistan. Lt. Murphy was wounded multiple times but continued to fight. In an effort to call for backup, Lt. Murphy broke cover and was fatally wounded. His last words were "Thank you."
His favorite workout, named "Body Armor," consisted of a one mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one mile run, all completed in his body armor. Once Lt. Murphy passed, CrossFit transformed Murphy's "Body Armor" workout into what we now call "Murph." On Memorial Day, gyms all over the country will be hosting this popular workout. No matter how you slice it, Murph is a challenge. It is also one of my favorite workouts. I want to help out those who want to take on Murph by offering this free six week prep program.
This program calls for four training sessions per week. During the actual workout, the push ups, pull ups, and squats can be partitioned. Also feel free to partition the calisthenics to find a strategy which works best for you. Good luck!
Each day you will have a general warm up, specific warm up, workout, two supplementals, and a cool down.
The standard weight vest is 20 lbs for men and 14 lbs for women.
The program includes modifications for all movements. The workouts may be done in the weight vest or without. If you plan on wearing a vest for the event, I recommend wearing one during all of the workout portions of training. Do not wear the vest for the supplemental portions of the program.