4 week murph training plan

"The higher the target, the easier the squat." On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up. 4 x 2-4-6 push ups This year things will be different. Ultimate Guide to Different Bodies, Jump Rope With Weighted Vest UPDATED 2022 A Complete Guide. "This keeps your core engaged, and with most movements, the core is the meat and potatoes of the movement." All members and CrossFit friends are welcome to attend the workout. Each sequenceis completed with a :90 clock on a cycle. His heroic story is portrayed in the movie Lone Survivor. Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. That means head out for a short run. The good news is that you wont need weights or kettlebells (which I cant find anywhere to purchase during this coronavirus pandemic). How it works: Begin the Murph WOD with a one-mile run, then perform 100 pull-ups, 200 push-ups, and 300 squats, breaking up the reps as you see fit. Start with hands shoulder-width apart on the edge of the box. All rights reserved. With 2,500,000+ readers and 6,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. 200 Push ups If youre struggling to get started, this approach will create momentum that will propel you forward, and ultimately evolve into a routine. Murph Prep (8 Week Program) by ZOAR Fitness | ZOAR Fitness Here are some modifications to consider: If you can do all 10 push-ups at once, do so and skip the last round of push-ups. Luttrell was rescued by U.S. In this article, I'll share more the history of The Murph workout along with a 4-week training plan to get you ready to perform The Murph Challenge, whether you're a beginner or an experienced athlete who needs a training program. How to Not Suck at Murph (actually, how to CRUSH Murph) - End of Three You can find my exact training routine and tracker on an Excel spreadsheet available here. However, we do recommend doing the scaled version first before more into the mini version. The Murph Workout is also a very popular CrossFit Workout of the Day (WOD). Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the the 4 men. UPDATED: Ellie Turner and Jeff Adler Are The Overall (Unofficial) Winners of CrossFit Open Workout 23.2, Kristi Eramo OConnell Announces Retirement From Competitive CrossFit, Pat Vellner vs Roman Khrennikov 23.2 CrossFit Open Live Announcement, Emma Cary and Roman Khrennikov Win CrossFit Open 23.1 (Unofficial), Haley Adams Not Competing in 2023 Citing Mental Health Struggle, Lt. Michael Murphy Memorial Scholarship Foundation, Completing Murph partitioned or as written, The story behind Hero CrossFit workout Murph, Student Sam Gladding Breaks 24-Hour Murph World Record To Raise Money For Charity, Hero WOD Murph: 6 Workout Tips from 6 Top CrossFit Games Athletes, LT Michael P. Murphy Memorial Scholarship Foundation, The Smartest Push Pull Legs Routine to Build Muscle Mass, Best Science-Based Upper Body Workout (Back, Chest, Shoulders and Arms), 12 Best Pull Up Variations for Muscle Growth, How to Create Your Own Strength Training Program, 6 Great Ways to Get Amazing Six Pack Abs without Crunches, Best Triceps Exercises You Are Not Doing According to a Top Fitness Coach, How to Fix Forward Head Posture (Text Neck) with One Daily Corrective Routine, 5 Great Techniques to Speed Up Bicep Muscle Growth, If you are able to do 20+ unbroken pull-ups, 40+ unbroken push-ups and 80 continuous squats (with or without a weighted vest), we recommend that you, If you are able to do 10+ unbroken pull-ups, 20+ unbroken push-ups and 40 continuous squats (with or without a weighted vest), we recommend that you. Remember this as you grind your way through on Memory Day: a fallen soldier was willing to selflessly sacrifice his life for ours. Every year on Memorial Day, people across the globe honor fallen service members by completing the Murph challenge. B. Key points of the plan: Starts at 6.5 hours a week (Strength 1:15, Bike 3:30 and run 1:45) Peaks at 7.45 hours a week (Strength 1:15, Bike 4:00 and run 2:30) Average of 3 strength, 3 bikes and 3 runs . The Murph CrossFit workout. Murph training is common for those with a strength training history of over 2 years. 1600m run The Murph workout is one of the CrossFit hero WODs, or workout of the day. weight vest. All of our plans come with email coach support plansupport@tcc.wales and an option to change plans if you feel you need more or less volume etc. Focus on your form and take two solid rest days for recover. WEEK 9 / TRAINING FOR A MARATHON - YouTube LikeShare And Follow For More Plan the week ahead with this 5 Day Workout Split (Swipe" The vest weight can always be reduced as needed to ensure your workouts progress per your schedule. Then, finish the Murph CrossFit workout with another one-mile run. Now, it's time for the next section of the Murph WOD: push-ups. Immediately will slow as you progress through the sets, but hopefully this paints the picture. 6 Weeks To Build Murph Volume. After running one mile, you do 100 pull-ups, then 200 push-ups, followed by 300 squats, and another 1-mile run, with or without the vest. Even if you dont participate in CrossFit, youre still more than welcome to perform The Murph. Billy on Instagram: "Training plans in bio -AUTOMATICALLY UPDATING The workout has a name, so you know its memorable. I noticed that when Murph workout modification is discussed, its normally focused on the calisthenics. YBell is an award-winning free weight for strength training and resistance training in your home gym. In training, test yourself to see how many pushups you can complete in a set. The Murph is listed to the right and can be done with a vest, straight through, or in a rounds-for-time format in which the runs are completed as bookends and the middle exercises are partitioned as needed. 8 Different Types Of Gyms You Can Choose From, Mini Murph Workout A Complete Guide To Murph For Beginners, 7 Types Of Running Workouts You Should Know, Types of Bodyweight Workouts The ultimate List, What is an Ectomorph Body Type? Practice some high rep sets of squats in training and focus on your breath control. Week two uses the same format as last week. 300 squats. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. CrossFit is a registered trademark of CrossFit, Inc. This includes the full version, half version, mini version, and the scaled version. Immediately do 1 set of push-ups, 10 reps. Then, Immediately do 1 set of body squats, 15 reps. What is a good score for the "Murph" workout? 50 Push ups Since the year of his death, Murph has become a tradition on Memorial Day at CrossFit gyms across the US and around the world. Your recovery time will be the remainder of that 2 minutes. Rws 4 Week 10k Training Plan Running 3 Days A Week Runners Dan and Maureen Murphy, who were divorced in 1999, remain close friends and continue to live in N.Y. Their son John, went to the New York Institute of Technology, and after graduation started his career in law enforcement. Built and leveled out for SIX different levels of athletes . Preparing to take on the memorial workout Murph? Correct, its about building capacity not pushing the threshold constantly. 2 x 3-6-9-12-15 squats. You can also train and perform The Murph whenever you'd like! 4 week murph training plan - CDL Technical Motorcycle Driving School 100 pull ups. Below is a simple, 4-week program for you to complete leading up to " Murph ." Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance. Jumping rope is a great cardio workout, and with a weighted vest, it adds a whole new dimension. Dr. Joshua Appel, the chief of emergency medicine for the Southern Arizona Veterans Administration Health Care System served as an Air Force pararescueman in 2005. I've laid out a plan for how you can train to do the complete Murph Challenge or partition it so that you can successfully participate in The Murph Challenge as a newbie! Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. If you've never done pull-ups before, Shutterly says it's a good idea to try them for the first time under the supervision of a coach to ensure your form is correct and avoid injury. Make sure you can do at least 15-20 strict pull-ups before you add the weighted vest. Wear a vest during Murph for the first time. A Complete Beginner Workout Plan: 4 Weeks Of Strength Training And Cardio Add, to your workout regimen about 6 to 8 weeks out to, 5 pull-ups (assisted, banded, kipping, or strict), Run for 10 minutes or 1 mile, whichever comes first, A light running is okay. -1 Likes, 2 Comments - Fitness | Gym | Diet (@fitnesstips_op) on Instagram: "Wait! 3 x 2-4-6 push ups However, even without the weighted vest, it is still a savage workout, even for the experienced cross fitter. If you do decide to break up the reps, make sure you keep track of how many sets you've done on a piece of paper. If you are new to the gym or an avid cross fitter, there as some savage workouts you can do. However, focus on. That said, "no matter what version of a squat you're doing, remember to squeeze your butt when you stand up," says Shutterly. Monday The Murph training plan runs over eight weeks, starting on April 4 and culminating on May 30, Memorial Day. In this article, we look at the Mini Murph workout and other popular Murph variations to try. Four levels: RX, Masters RX, Scaled, Masters Scaled. From Novice to Pro: How to Buy The Hood's Four-Week Advanced Training If you don't have access to a resistance band or simply want to try something a little different while powering through the pull-up portion of the Murph WOD, try modifying with a jumping pull-up. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. A vest will be joining me for the workout. You can absolutely cut this window of time down if youd like, but I have based this off a comfortable working pattern. Lt. Murphy earned his SEAL Trident and checked on board SDV Team (SDVT) 1 in Pearl Harbor, Hawaii in July of 2002. Time your average pace set of 5 pull-ups, 10 push-ups, and 15 squats in Week 3. You're going to want to stop, but the feeling that you get when you finish that last mile, knowing that you gave every ounce of effort you had left, is an unparalleled feeling.". If you can already do 30 bodyweight squats with ease this part of the workout is going to be less about strength and more about your endurance. If you're an advanced athlete and can easily do sets of 10 pull-ups or over 20 push-ups at once, you might consider a vest, but it's essential to think through how much volume you typically do. Step both feet back into a high plank position with heels lifted off the floor. Then you can figure out how many reps to do during the challenge per set. And we've got excellent online workouts and training programs via the YBell Fitness app to help develop the needed strength to prepare for the compound bodyweight movements you'll encounter with The Murph. Wednesday Same as Monday, but increasean additional sequence of the ladder. Continue to pull up until chin is above the bar, then slowly lower down to the starting position. So, although you need to be able to complete the runs at the beginning and end, the real meat-and-potatoes of the challenge is going to be the pull-ups, push-ups, and squats (4). Wearing a 20/14lb Weighted Vest. You have already completed a mile-run and 300 reps of other exercises. Almost as amazingly, Davis, a former ultra-marathoner who has since joined the U.S. Army, only trained for the feat for four weeksa common prep timeframe for doing just one round of Murph. - Advanced: 36-46 minutes. Murphy's family started the LT Michael P. Murphy Memorial Scholarship Foundation to honor his legacy. "This will alleviate some of the work your quads will be doing." Train for the Murph by practicing the pull-ups, the push-ups, the bodyweight squats, and the run separately. So you end up with the following: As stated previously, all components of the workout should be completed in 75 minutes or less, and ideally with a 20 lb weighted vest for men, 14 lb vest for woman. Let's get after it! Day 2: Optional Cardio/Steps. Since The Murph is a timed workout, it helps to pace your sets. Maybe the year after that, you can do the layout of a 1-mile run followed by 100 pull-ups, 200 push-ups, and 300 squats. Though you may not be able to do as many reps, you will build the strength and stamina needed to complete the challenge. BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. Murphy sacrificed his life to save others in the line of duty, for which he was posthumously awarded the Congressional Medal of Honor in October 2007. This site requires cookies in order to provide all of its functionality. Because of the high-rep nature of these different movements, you need to have a really strong foundation in each movement to finish the workout and avoid injury. Simultaneously, extend arms out in front of body. How I Improved My Cholesterol by 20% in 5 Months Without Medication! What do you need for the Murph challenge? TikTokers Are Using Resistance Bands to Improve Their Push-Up Form, But Is That Effective? Below is a simple, 4-weekprogramfor you to complete leading up to Murph. Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance. 4 x 1-2-3-4 pull ups As a vest greenhorn, its critical that you build up to Murph-level volume if you want to keep the business end of your ligaments securely attached. There are MANY training derivatives for the WOD or the Memorial Day Murph Challenge. You also may want a stopwatch to time it. MondaySame as last week,but increasing an additional sequence of the ladder, Wednesday Same as last week,but increasing an additional sequence of the ladder, Friday Same as last week, but increasing an additional sequence of the ladder. The CrossFit Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively. How to Prepare for the Murph Workout | Military.com Complete the week 6 workout on the penultimate Sunday of May (8 days before Memorial Day). Try foam rolling, stretching, or other similar mobility movements. Everything that a fitness fan is searching for. I needed to learn more, so did some digging The workout / challenge is straightforward and goes like this: At first glance, the challenge seems ridiculous! 4 Week Triathlon Maintenance Plan 2023 - Weekly: 5-5 Hours Vegan Whole Food, Plant Based 2 Month Check In! The Murph workout is a CrossFit workout where you run one mile, do 100 pull-ups, 200, push-ups, 300 bodyweight squats, and then run another mile while wearing a 20lb vest. Murph Crossfit HERO WOD This site provides a great explanation of the Murph workout and some unique derivatives for varying levels of experience and fitness. "It's really gratifying when you finish knowing you gave it your all and pushed harder than you normally would in a regular workout," says Shutterly. Researchers found that the lift time was a more strongly correlated with good performance than the run time in the workout. amzn_assoc_marketplace = "amazon"; C&K Murph Prep 6-Week Training Program - Caffeine and Kilos Inc Day 3: Focus on pullups. D. Quickly push back up to starting position. We've checked out all of the options to find the 12 best heart rate monitors you can buy in 2023. amzn_assoc_placement = "adunit0"; By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle. Before we go any further, I have a confession: In my 13 years of training the CrossFit methodology, I have never completed Murph wearing a vest. to honor his legacy. A. Even though its a great benchmark to track our progress year over year, it is first and foremost, to honor Lt. Michael Murphy. Seems pretty achievable right? In a way, this is an easy day for us to pay tribute. A Crossfit workout consists of much more intense circuit training, which focuses on the whole body instead of just one part. BUT, if you slice it up into smaller chunks (partitions), its achievable, and not nearly as overwhelming. Week three follows the same structure as weeks one and two. Monday 300 Squats Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men. I must not be reading his right. 1. While it may look a lot less than the full version, the mini version is still a tough series of exercises to perform in one go. How to Train for "Murph," From The Guy Who Did 16 Murphs in a Row Women wear a 14 lb. They continued to do the workout every year until 2010, when Dr. Appel contacted Michaels father, Dan Murphy and asked if he could start a national fundraiser. In addition to the weekly program below, run one untimed mile each week on any day (w/vest). Hence why the mini-workout was born, to allow more people to benefit from the workout and allow them a chance to complete it. What youre looking to do in just 4 week is be conditioned to do the work in cycles (5-10-15) not bust out 100 pull-ups in a row. Good luck! Originally developed by Michael Murphy of Patchogue, New York while he was in the army. Modifications: You can always perform incline pushups to give you some assistance on the leverage front. Next up in the CrossFit Murph workout? Day 4: Optional Cardio/Steps. Here are some modifications to consider: , you likely want to incorporate running into your routine about 8 weeks out. Breaking it down into 20 rounds in 30:00 allows you to complete 1 round (5 pull-ups, 10 push-up and 15 air squats) in 1:30. that is 1 repetition performed every :03 seconds. From working with beginners, youth, older adults, and almost everyone in between, Casey loves to blend her diverse knowledge and experience to help guide her clients to where they want to be. (. Murph is one of the rare CrossFit WODs where you can choose the rep scheme that works best for your fitness type. It is believed the goat herders immediately reported the SEALs presence to Taliban fighters. Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. Let alone completing them all in one day. 100 Pull-Ups. CLICK HERE to register for our 8:00am Class, CLICK HERE to register for our 9:30am Class. See which power racks our team has picked for you to ensure that you get the most out of your home gym. Murph is named in honor of, Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. That is a recipe for disaster. This must all be completed within 2 minutes. Lock in lats by drawing shoulders down and away from ears. All I heard was 100 pull-ups. Two years later he decided to gather everyone at his CrossFit gym to do the Murph on Memorial Day to recognize Michael Murphy and those who have lost their lives in active service. Adding the vest is called the RX version, AKA the most challenging version. $ 17.00. Some advanced athletes will perform The Murph Challenge with a 20 lb vest for men and a 15 lb vest for women. The Murph begins with a 1-mile run followed by 100 pullups, 200 pushups, and 300 squats, and wraps up with another 1-mile run. Not to mention, youll also need to runa mile at the beginning and end of the workout. Relax and cheer on your gym partner after youve already finished Murph 10 minutes prior. It will allow your body to become better adapted to the additional load. Finish with a 1-mile run, with or without a vest. His favorite saying was, "Education will set you free." The Murph Challenge - A Beginner's Journey - FitLyf 4-Week Program to Crush "Murph" - Mission CrossFit San Antonio With this workout, you can do the squats, push ups, and pull ups in any order. I would still recommend The Murph without the vest if it's your first go. The repetitions can be partitioned any way you see fit. Training to complete the MURPH crossfit wod | STACK When you get better at this over time, lower the height of the implement thats aiding you until you get to the floor. weight vest, and men wear a 20 lb. If you are not familiar with Murph it's a workout that our community does every year on Memorial day to honor the lives of those that have paid the ultimate price. Here's your 4 week guide to get you back in shape after a few weeks of not working out. The plan is available on SugarWOD or Fitr and includes 37 total training days (its recommend you complete at least 30 of them). However, it reduces the number of repetitions and distances of the runs. Mini Murph Workout - A Complete Guide To Murph For Beginners 2 x 1-2-3 pull ups Among the toughest and most notorious? Reached my 10k milestone! I always had a printed copy with me that I took to the gym and kept track of each Murph training session so I could see and track my progress. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunners Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. 5 Steps to Completing the Murph Workout | Muscle & Strength This is especially important when doing pull-ups, push-ups, and squats. amzn_assoc_ad_mode = "manual"; (FYI, here's how to avoid CrossFit injuries and stay on your workout game. It's a common mistake to think, "Oh, I can run, do some pull-ups, push-ups, and squats.". Lt. Murphy is survived by his mother Maureen Murphy; his father Dan Murphy; and his brother John Murphy. "I like these two modifications because [they] allow you to stay in proper push-up form and not resort to dropping your legs or knees to the ground," she says. "Murph" Workout, CrossFit Hero WOD | WODwell Day 5: Active . One of these is called the Murph. Set 1: Pull-up 1, push-ups 2, squats 3, run 400 meters Set 2: Pull-ups 2, push-ups 4, squats 6, run 400 meters Set 3: Pull-ups 3, push-ups 6, squats 9, run 400 meters. It will only get easier. 2 x 2-4-6-8-10 push ups The average / expected times to complete the full Murph challenge of the fittest athletes is AMAZING! The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Lt. Michael P. Murphy, fondly referred to by friends and family as Murph, was born May 7, 1976 in Smithtown, NY and grew up in the New York City commuter town of Patchogue, NY on Long Island. It also removes the use of a weighted vest during the workout. And we've got excellent online workouts and training programs via the, to help develop the needed strength to prepare for the, 4 Week Training Program for The Murph Challenge, Additional Pro Tips for Training for The Murph Challenge, Z-health R-phase, Z-health I-phase, Z-health S-phase, Z-health T-phase, Z-Health Strength and Suppleness. It's a long, endurance-based workout. "If you're doing standard push-ups, be smart with how many you're doing at a time," says Shutterly. Our website services, content, and products are for informational purposes only. 4 Week Taster Plan - Low Volume (4 weeks 8-9 hours per week, fully reusable, coach email support) This plan is designed for athletes who can cycle for 2.5 hours non-stop and are looking to develop fitness and to have a taste of how we plan and train. Tuesday The Murph Challenge is a tough, long workout. In a recent video on . 4 Week Murph Prep Program. LT Michael P. Murphy, a U.S. Navy SEAL, was killed in action in Afghanistan on June 28th, 2005. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Score is the time it takes to complete all the movements, including both runs. The point is to just start the routine. Friday Same as Monday, but dropped the rounds to only one, not two. Being in the midst of the Coronavirus pandemic, I thought it would be timely to share my experience and insights on training for the Murph Challenge a great cause, and a kick-ass workout. Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe. To be perfectly honest, after completing the official Murhp Challenge on Memorial Day 2020, I would suggest scaling up the weighted vest quicker during the training, and have at least 4 weeks with the full weight (20lb or 14lb). The point is to just start the routine. Here are the 10 best creatine supplements for 2023. If you break Murph down into component parts, most people can run two ten-minute miles without exhausting themselves, leaving 55 minutes for the rest of the work. A. 100 pull-ups. 4 x 3-6-9-12 squats, Wednesday That is a recipe for disaster. Scaling of the workout will be provided if needed. The next day or workout session, do sets of TWO, then THREE, and so on. The Murph Challenge is formally completed annually on Memorial Day. To meet your fitness level, consider using one (or all) of the below modifications. The Murph is a long workout, so it quickly adds up, which will change the feel of those movements when you do all of it at once. The full-blown workout is below. B. A. For the next 6 weeks, we'll be training for Murph. Coach Katy and Paul have designed a full training plan to help you get in shape for Murph and beyond. 1. If you are proficient at pushups these will not seem too challenging, but remember you are doing them after a one-mile run and 100 pull-ups, so your core is going to be the most taxed doing these. Thursday Biking, swimming, and rowing are other options. What Is the CrossFit Murph Workout and How Do You Do It amzn_assoc_region = "US"; document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Today is a slightly easier workout set. Then, progress to the vest and choose which path you want to train from there. Set up a box underneath the pull-up bar in a position you can easily jump up and land on it and at a height that allows you to hold the bar throughout the movement. If youd like to use for your training, just delete and/or modify the contents as needed. A 3-Week Workout Plan to Crush Murph - Breaking Muscle Murph Training Program Wks 1-6 | Performance Plus Programming The Murph is a much more intense workout than Ive ever done on a consistent basis, but thats a good thing I needed some change! 3 x 1-2-3-4-5 pull ups Day 3: Full-Body Strength II. How do you go from doing 50 pull-ups to 100 pull-ups on Monday? All the proceeds from the donations would go to the Lt. Michael P. Murphy Memorial Scholarship Foundation. Your email address will not be published. Enter the volume accumulation cycle. Day 5 (16 rounds)90-yard Sprint, 5 Pull-Ups, 10 Push-Ups, 15 Air Squats Week 4 Day 1 (18 rounds)90-yard Sprint, 5 Pull-Ups, 10 Push-Ups, 15 Air Squats Day 4, the Murph CrossFit WOD Run 1. Wear a vest during Murph for the first time. Also, Crossfitters do pull-ups a little differently than the average strength athlete, and often use a kipping motion to help the movement. Youll complete a muscle endurance day, a strength day, and either two running days or one running day plus the Hero/Named WOD.