Train Like A Hero - Preparation for Murph - Week 4

Train Like A Hero - Preparation for Murph - Week 4


Week 4 - Are you nervous yet? This is the last workout to prepare you to dominate Murph next week! This week we prepare the legs for the burn they will feel on Murph day. Increased air squats and running distance will simulate the real thing. Use this week to finalize a game plan and decide how you want to break up your reps during Murph. Stick to the plan, we know it is tempting to go on the fly, but trust us… stick to the plan!


Featured Outfit:

Murph Tank/Tee and Army Green Moto Leggings.



Week 4 Workout:

800 Meter Run (½ Mile Run)

Then immediately begin...

7 Pull-ups (or jumping pull-ups with a deficit)
12 Push-ups (or push-ups from a box)
18 Air Squats

Then immediately begin...

800 Meter Run (½ Mile Run)


*NOTE* This workout is only meant to be done ONCE.  The remainder of the week should be your normal training.

For standards and a "how to" for each movement please see our Exercise Movement Library



1) Front Squats - 1 x 8, 1 x 6, 1 x 4, 1 x 2

2) Dumbbell Bench Press - 1 x 15, 1 x 10, 1 x 8



Check out our official Train Like A Hero shirt:


Good Luck!! Post your results below!



Thank you for checking out our Train Like A Hero - 4 Weeks of Murph Training. For more great workouts by Constantly Varied Gear, check out our Fitness Programming By CVG Facebook page with weekly workouts to win free gear!

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