Murph Training Program
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Murph Training Program
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Pull-Ups (At Gym)4/4/20164/11/20164/18/20164/25/20165/2/20165/9/20165/16/20165/23/2016Re-Test
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Initial Test Set of 5 (Lowest Resistance)Week 1 Week 2Week 3Week 4Week 5Week 6Week 7Week 8Max Effort (No Band)
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Day 1- Pullups3x33x43x54x34x44x55x56x6
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Day 2- Chinups3x33x43x54x34x44x55x56x6
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Day 3- Pullups3x33x43x54x34x44x55x56x6
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Day 4- Ring Rows w/boxes3x33x43x54x34x44x55x56x6
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Day 5- Pullups3x33x43x54x34x44x55x56x6
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Initial Test- Max Effort Bodyweight RepsWeek 1 Week 2Week 3Week 4Week 5Week 6Week 7Week 8Re-Test
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Day 1- Pullups3x54x55x55x65x75x85x95x10Max Effort
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Day 2- Chinups3x54x55x55x65x75x85x95x10
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Day 3- Pullups3x54x55x55x65x75x85x95x10
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Day 4- Ring Rows w/boxes3x54x55x55x65x75x85x95x10
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Day 5- Pullups3x54x55x55x65x75x85x95x10
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Push Ups (Daily- at Home)
4/4/20164/11/20164/18/20164/25/20165/2/20165/9/20165/16/20165/23/2016
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Initial Test (Least Amt Ab-Mats)- Set of 10
Week 1 Week 2Week 3Week 4Week 5Week 6Week 7Week 8Re-Test
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(Reduce Ab-Mats When Possible)
Max Effort (No Ab-Mats)
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Day 1- Pushups3x104x105x103x124x125x126x106x12
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Day 2- Planks-(Hand, elbow, each side)2x :303x :302x :453x :452x 1:003x 1:002x 1:303x 1:30
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Day 3- Pushups3x104x105x103x124x125x126x106x12
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Day 4- KB Pushups3x104x105x103x124x125x126x106x12
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Day 5- Pushups3x104x105x103x124x125x126x106x12
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Day 6- Planks-(Hand, elbow, each side)2x :303x :302x :453x :452x 1:003x 1:002x 1:303x 1:30
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Day 7- Pushups3x104x105x103x124x125x126x106x12
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Initial Test- Max Effort Reps (No Abs Mats)
Week 1 Week 2Week 3Week 4Week 5Week 6Week 7Week 8Re-Test
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(No Abs Mats)Max Effort
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Day 1- Pushups3x104x105x103x124x125x126x106x12
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Day 2- Planks-(Hand, elbow, each side)2x :303x :302x :453x :452x 1:003x 1:002x 1:303x 1:30
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Day 3- Pushups3x104x105x103x124x125x126x106x12
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Day 4- Hand Release PU if Available3x104x105x103x124x125x126x106x12
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Day 5- Pushups3x104x105x103x124x125x126x106x12
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Day 6- Planks-(Hand, elbow, each side)2x :303x :302x :453x :452x 1:003x 1:002x 1:303x 1:30
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Day 7- Pushups3x104x105x103x124x125x126x106x12
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