This plan will help you set a new PR in the “Murph” or help you prepare if you've never participated before.

The Murph Challenge is a timed workout event of the following:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

All while wearing a 20-lb weight vest!

This 6-week plan is designed to prepare you with progressive weekly workouts so that you are in peak condition on the day of the event. Each week consists of six workout days and one rest day. Daily workouts consist of three main parts: WOD of a varying combination of pull ups, push ups and squats, running and traditional strength exercises. The plan also includes suggested warm up and mobility exercises.

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Consult a physician before using this strength plan and/or any exercise or nutrition program. Use this program at your own risk.   Rock City Fitness is not liable in any capacity with regards to use of this training plan. 

NO REFUNDS OR EXCHANGES