Murph Prep
Murph Prep
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build a solid foundation
MURPH PREP
+ LEVELS: 3
+ 2 DAYS/WEEK
+ 45 MIN-60 MIN.
Introducing the Power Monkey Murph Training Plan, a comprehensive program designed to prepare athletes of all levels for the formidable "Murph" workout. This iconic challenge, honored annually on Memorial Day, consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, followed by another 1-mile run, traditionally performed while wearing a 20-pound weighted vest.
Features and Benefits:
Select from 3 levels tailored to different options on how to tackle Murph
With workouts only 2x per week, it will ensure a feasible training plan that gets results.
Utilize the chat feature to connect directly with our coaching team for guidance, form checks, and personalized feedback throughout your training journey.
about the MURPH PREP program
Level 1 (Cindy-Style Partitioned Murph w/o Vest): Ideal for beginners or those easing into high-volume workouts. L1 prepares you for standard Murph by breaking up the reps into manageable sets: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats, bookended by 1-mile runs. No vest required.
Level 2 (Cindy-Style Partitioned Murph with Vest): Suited for intermediate athletes ready to step things up. L2 follows the same 5/10/15 partitioned rep scheme as L1, but with the added challenge of a weight vest throughout the entire workout.
Level 3 (RX Full Murph with Vest): Built for advanced athletes seeking the full, unbroken challenge. L3 completes all reps in the classic Murph sequence—100 pull-ups, 200 push-ups, 300 air squats—without partitioning, wearing a weight vest, and finishing with the final 1-mile run.
Don't take our word for it
meet your coach
Colin Geraghty
Expert gymnastics and weight training coach with 10+ years of experience.
Skilled programmer, creating structured, results-driven training plans.
Known for breaking down complex movements and coaching athletes of all levels.
features + benefits
CHAT WITH YOUR COACH!
Have a question about a program or movement in the Power Monkey Training app?
Reach out to us in the chat featureapp!
Select the chat bubble on the home screen and send your questions to the Power Monkey Fitness team.
Want us to take a look at your current form or confirm you're completing the drills correctly? Send us a photo or video and we can coach you through the movement.
We also love hearing about your success stories, PR's or ways you think we can improve the app!
We're committed to helping you reach your goals and that means being accessible to you throughout your training cycle.
Ready to start your training?
Features + Benefits
Movement VIdeo Library
With over 1200 high-quality instructional videos, we've curated a treasure trove of exercises, techniques, and movements designed to elevate your physical capabilities.
Each video is expertly crafted by our elite Power Monkey coaches and trainers, ensuring clear instructions and demonstrations to guide you every step of the way. With our easy-to-navigate interface, you can quickly find the perfect video to target specific muscle groups, improve flexibility, and enhance your strength.
The best part? You'll be able to access the Power Monkey movement video library with the free subscription to the app. No paid subscription required!
Download the Power Monkey Training app
