Murph at ADAPT — May 23rd 🇺🇸
Join us for our annual Murph event and be part of something bigger than just a workout. Whether you’re ready to take on the full challenge or prefer a modified version, we’ve created an experience for everyone.
8:00 AM – The Traditional Murph
For those ready to take on the full challenge:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
(With or without a weighted vest)
9:00 AM – The “Bootcamp Murph”
A modified, bootcamp-style class inspired by Murph:
Perfect for all fitness levels
Bodyweight-focused
Trainer-led intervals with Murph themes
What is the MURPH Workout?
As prescribed:
- 1 Mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 Mile Run
Optional: Wear a 20 lb weighted vest
Scaling Options
Murph is meant to challenge you — but it should always be accessible. You can:
- Modify movements (banded pull-ups, incline or knee push-ups)
- Perform without a vest
- Break reps into manageable rounds
4-Week MURPH Training Plan
Beginner Program
Focus: Build consistency, movement quality, and base endurance
MWF (Running Progression)
- Week 1: 1 mile (comfortable pace)
- Week 2: 1.25 miles (easy pace)
- Week 3: 1.5 miles
- Week 4: 1.75 miles
T/TH (Strength Progression)
Week 4: 6 pull-up progressions, 16 push-ups, 24 squats (5 rounds)
Week 1: 5 pull-up progressions, 10 push-ups, 15 squats (3 rounds)
Week 2: 5 pull-up progressions, 12 push-ups, 18 squats (4 rounds)
Week 3: 5 pull-up progressions, 14 push-ups, 21 squats (5 rounds)
Advanced Program
Focus: Volume tolerance, pacing, and performance readiness
MWF (Running)
- Week 1: 2 miles (easy–moderate)
- Week 2: 2 miles (slightly faster pace)
- Week 3: 2.5 miles (steady pace)
- Week 4: 2.5 miles (increase pace)
T/TH (Strength Volume)
Week 4: 16 pull-ups, 32 push-ups, 48 squats (5 rounds)
Week 1: 10 pull-ups, 20 push-ups, 30 squats (5 rounds)
Week 2: 12 pull-ups, 24 push-ups, 36 squats (5 rounds)
Week 3: 14 pull-ups, 28 push-ups, 42 squats (5 rounds)
Key Coaching Notes
Pacing Strategy
- Start slower than you think
- Break reps early (avoid failure)
- Stay consistent — avoid big spikes in effort
Suggested Workout Format
Instead of going unbroken, try:
👉 20 rounds of:
15 squats
5 pull-ups
10 push-ups
Final Week (Taper)
In the days leading up to Murph, reduce volume and intensity:
- Light runs (50–60% effort)
- Short bodyweight sessions
- Focus on mobility, hydration, and sleep
👉 Goal: Show up fresh, not fatigued
ADAPT Coaching Approach
At ADAPT, we emphasize:
- Consistency over intensity early
- Training with intention using Accuro heart rate tracking (Zones 2–4)
- Leveraging community — including our ADAPT Run Club — for accountability
- Using benchmark sessions to track progress and identify focus areas
Why We Do MURPH
Murph isn’t about comfort — it’s about remembrance.
Each step, each rep, is a quiet acknowledgment of sacrifice. The workout is intentionally difficult — a test of resilience, discipline, and mindset.
We don’t compare times. We don’t chase perfection.
We show up, we push through, and we honor.
Connect with Train Adapt online
Want daily workout clips, member spotlights, and behind‑the‑scenes looks at life inside the gym? Follow Train Adapt on social to stay plugged into the community and get extra motivation between classes.
- Instagram: https://www.instagram.com/trainadapt/
- Facebook: https://www.facebook.com/trainadapt/