The goal is to complete a Mini Murph on Memorial Day. It involves:

• 1 mile walk/jog
• 50 TRX rows
• 100 push-ups
• 150 air squats
• Another 1 mile walk/jog

The 8-week training plan is below and it’s for you to start the first week of April.

The TRX rows can start with neutral or underhand grip. As your training progresses, increase intensity in your rows by bringing your body closer to the ground or changing to an overhand grip.

The pushups can be done inclined (hands on a bench or box) or kneeling, depending on your starting fitness. You increase the intensity by placing your hands on a surface that is lower or doing some pushups on your knees.

Week 1 & 2. April 1 to April 14.
Complete 2x a week

0.5 mile (800 m) walk or jog
10 rounds:
– 5 TRX rows
– 5 pushups
– 10 squats
0.5 mile (800 m) walk or jog

Total: 50 TRX rows, 50 pushups, 100 squats, 1 mile walk/jog

Week 3. April 15 to April 21.
Complete 2-3 times a week

0.75 mile (1200m) walk or jog
3 TRX rows, 8 push ups, 15 squats
5 TRX rows, 12 pushups, 20 squats
8 TRX rows, 20 pushups, 30 squats
10 TRX rows, 25 pushups, 45 squats
0.75 mile (1200m) walk or jog

Total: 26 TRX rows, 65 pushups, 110 squats, 1.5 mile walk/jog

Week 4. April 22 – April 28
Complete 2-3 times a week.

1 mile walk/jog
8 rounds:
– 5 TRX rows
– 10 pushups
– 20 squats
1 mile walk/jog

Total: 40 TRX  rows, 80 pushups, 160 squats, 2 mile walk/jog

Week 5. April 29 – May 5.
Complete 2-3 times a week

1 mile jog/walk
10 rounds:
– 4 TRX rows
– 12 pushups
– 20 squats
1 mile jog/walk
Total: 40 TRX rows, 120 pushups, 200 squats, 2 miles jog/walk

Week 6. May 6 -12.
Complete 2-3 times a week

1 mile jog/walk
5 rounds:
– 10 TRX rows (increase intensity)
– 20 pushups
– 40 squats
1 mile jog/walk

Total: 50 TRX rows, 100 pushups, 200 squats, 2 miles jog/walk

Week 7 & 8. May 13 – May 24.
Complete 2-3 times a week

1 mile jog/walk
2 minute plank (on knees)
5 TRX rows, 10 push ups, 20 squats
10 TRX rows, 20 pushups, 40 squats
15 TRX rows, 40 pushups, 80 squats
10 TRX rows, 20 pushups, 40 squats
5 TRX rows, 10 push ups, 20 squats
2 minute plank (on knees)
1 mile jog/walk

Total: 45 TRX rows, 100 pushups, 200 squats, 2 miles jog/walk

The goal is to complete a Murph on Memorial Day. It involves:

• A 1-mile jog
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Another 1-mile jog

The 8-week training plan is below and it’s for you to start the first week of April.

For pull-ups use a band as assistance. You can do chin-ups or switch grip to alternate with overhand grip pull-ups. As you progress with your training, do more pull-ups than the other alternatives. Use TRX rows when necessary.

Week 1 & 2. April 1 to April 14.
Complete 2x a week

0.5 mile (800 m) jog
10 rounds:
– 4 pull-ups
– 12 push ups
– 20 squats
0.5 mile (800 m) jog

Total: 40 pull-ups, 120 push ups, 200 squats, 1 mile jogging

Week 3. April 15 to April 21.
Complete 2-3 times a week

1 mile jog
8 rounds:
– 8 pull-ups
– 15 push ups
– 25 squats
1 mile jog

Total: 64 pull-ups, 120 push ups, 200 squats, 2 miles jogging

Week 4. April 22 – April 28
Complete 2-3 times a week.

4 mile jog
Every 5 minutes:
5 push ups
10 squats

Week 5. April 29 – May 5.
Complete 2-3 times a week

2 mile jog
10 pull-ups, 25 push ups, 40 squats
15 pull-ups, 30 push ups, 45 squats
20 pull-ups, 35 push ups, 50 squats
25 pull-ups, 40 push ups, 55 squats
2 mile jog

Total: 70 pull-ups, 130 push ups, 190 squats, 4 miles jogging

Week 6. May 6 -12.
Complete 2-3 times a week

3 min plank
AMRAP 20 mins
– 3 pull-ups
– 10 push ups
– 20 squats
2 mile jog

Week 7 & 8. May 13 – May 24.
Complete 2-3 times a week

50 dumbbell thrusters
10 rounds:
 – 5 pull-ups
– 10 push ups
– 20 squats
50 dumbbell thrusters

Total: 50 pull-ups, 100 pushups, 200 squats, 100 thrusters