Rogue Move - Murph Prep (eBook)
Rogue Move - Murph Prep (eBook)
Product Description
Murph Prep is a comprehensive 6-week training program created to get you ready to take on the hero workout “Murph” as part of the Rogue Move programming and cycle series.
A workout originally created by Medal of Honor recipient Lieutenant Michael P. Murphy while on deployment named “Body Armor,” it was later renamed “Murph” in honor of LT. Murphy. This workout combines running, push ups, pull ups, and squats while wearing a weighted vest, and has been completed by the CrossFit community to pay homage to the fallen hero and his team annually since first being posted on CrossFit.com in 2005.
The purpose of this program is to prepare you to be able to complete or improve your time in the hero workout “Murph.” It combines the same movements used in the workout to get you ready for the volume of running and gymnastics involved in the workout, while wearing a 20lb/14lb vest. Although a vest is recommended, it is not required to complete the program. Additional strength sessions are also included for those looking to get stronger in the lead up to “Murph,” but are optional.
Murph Prep training sessions take approximately 1-1.5 hours to complete with 12 minimum running and gymnastics focused sessions, and 6 optional strength sessions. You should aim to complete the program about one week prior to taking on “Murph.”
Read More
Rogue Move - Murph Prep (ebook)
EXCLUSIVE PROGRAMMING DESIGNED TO PREPARE YOU TO TAKE ON “MURPH”
Murph Prep is a comprehensive 6-week training program created to get you ready to take on the hero workout “Murph” as part of the Rogue Move programming and cycle series.
A workout originally created by Medal of Honor recipient Lieutenant Michael P. Murphy while on deployment named “Body Armor,” it was later renamed “Murph” in honor of LT. Murphy. This workout combines running, push ups, pull ups, and squats while wearing a weighted vest, and has been completed by the CrossFit community to pay homage to the fallen hero and his team annually since first being posted on CrossFit.com in 2005.
The purpose of this program is to prepare you to be able to complete or improve your time in the hero workout “Murph.” It combines the same movements used in the workout to get you ready for the volume of running and gymnastics involved in the workout, while wearing a 20lb/14lb vest. Although a vest is recommended, it is not required to complete the program. Additional strength sessions are also included for those looking to get stronger in the lead up to “Murph,” but are optional.
Murph Prep training sessions take approximately 1-1.5 hours to complete with 12 minimum running and gymnastics focused sessions, and 6 optional strength sessions. You should aim to complete the program about one week prior to taking on “Murph.”
The Workout
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
RX: 20LB Weighted vest for men, 14LB vest for women
FAQ
Sample Day
Week 4
Running
4 x 200m with Vest
1 min Walk/Zone 2 between rounds
Rest 5 min
2 x 800m with Vest
4 min Walk/Zone 2 between rounds
Rest 5 min
1 x 1600m with Vest
Total Running Volume: 2.4 miles/4000m
No Vest: 0m
Vest: 4800m
Gear Specs
Specifications:
- Rogue Move Programming eBook - 18 pages (Digital Only)
- Aerobic and gymnastics based program designed to get you ready to take on the hero workout “Murph”
- Period: 6 Weeks
- Focused on improving overall fitness capacity in running and gymnastics movements
PLEASE NOTE: This Murph Prep Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Returns and refunds are not available for non-physical items.
