Murph Prep, Week 4: The Hay Is in the Barn
May 25, 2022 | Words by Gabe Yanez
What’s Done Is Done
Don’t be upset with the results you didn’t get from the work you didn’t do. It’s that simple.
As we enter the fourth and final week of our Murph Prep series, it’s important for you to look back at the past few weeks and ask yourself “Did I put in the work?”
Now, you might not be doing the Murph hero workout this year, and that’s OK — you can still apply the same lesson to the pursuit of any other meaningful goal.
If you want results, you have to put in the work. If you set some ambitious goals for yourself at the beginning of this year and you end up falling short, you can’t be disappointed if you didn’t do the grind.
Whether it’s a short-term goal like preparing for Murph or a long-term goal like losing excess body fat, it really is that simple.
You either put in the EFFORT or you don’t — and the results will inevitably show.
ONE THING TO TRY THIS WEEK: Murph Prep Workouts
If you’ve missed the first three weeks of our Murph Prep series and want to revisit those write-ups, you can find links to those blog posts below:
For this week of Murph prep, your two days of additional work are below. This week comes with an additional challenge.
Whether you’ve stuck to the plan for the first three weeks or not, we want you to finish this month strong!
Your goal is to hydrate appropriately and prioritize sleep for this entire week. Aim for 7-9 hours of sleep and half your body weight in ounces of water every single day. No excuses.
Let’s make this last week of Murph prep a week that springboards you into some healthy habits leading into the summer months.
Day 1
Conditioning
3 Sets
400m Run @ 80%
200m Jog @ 50-60%
100m Walking Rest between sets
(No measure)
*It’s de-load week. A bit of light running will help keep our feet underneath us. This is still a decent amount of volume, but listen to your body and don’t push too hard so you can recover for next week.
Strength
5-7 Sets
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
Rest as needed between sets
(No measure)
*Same idea as the conditioning portion. Get some reps in and work controlled ROM without overloading the body. Move with intent and remember that less is more with Murph right on the horizon.
Day 2
The prep is all done, so no additional prep today! Work out as normal the remainder of the week and don’t do anything too crazy in the couple of days leading into Memorial Day Murph.
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