5-Week

Murph Guide

What's Inside

5 Weeks.
10 Sessions. Everything You Need.

Two days a week, 30–45 minutes each. Every session has a purpose — here's exactly what you're getting.

01
Week One
Build the Base
Pull & Run Foundation 30 MIN
Air Squats & Core 30 MIN
02
Week Two
Add Volume
Running + Pull-Up Volume 35 MIN
MetCon Prep 35 MIN
03
Week Three
Peak Volume
Heavy Pressing + Run 40 MIN
Half Murph Simulation 45 MIN
04
Week Four
Deload & Sharpen
Light Technique Day 30 MIN
Short MetCon + Mobility 30 MIN
05
Week Five
Race Week — Trust Your Training
Activation A 20 MIN
Activation B + Murph Strategy 20 MIN
10
Total Sessions
30–45
Minutes Per Session
~6
Hours Total Training
100%
Free — No Strings