Scott Panchik

First time wearing a weight vest for Murph? Have you been training in it? Here are some things to consider before you take on the workout.

Option 1
1 mile run
20 rounds
5 pull-ups
10 push ups
15 air squats
1 mile run

*This is a great option if it’s your first time doing Murph in a vest. If you are developing on pull-ups and push ups this will help distribute the reps in smaller doses and keep integrity in your movement patterns. If you haven’t gotten at-least a few weeks of training in your vest you could complete the first half of the workout vested and the second half without the vest.

Option 2
1 mile run
5 rounds
20 pull-ups
40 push ups
60 air squats
1 mile run

*If you are choosing this option you had 3-4 weeks training in your vest. You have done option 1 before. It will help significantly if you have completed at-least one workout over the last few weeks with higher rep range (15 pull-ups, 30 push ups, and 45 air squats) along with running in your vest in small doses accumulating 2 miles in the week.

Option 3
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run

*If you are choosing this option you have likely completed option 1 and 2. You have been building your pull-up, push up, and squat volume in your vest for the last 4-6 weeks. You have done at-least one workout with larger sets of 20 pull-ups, 40 push ups, and 60 air squats. Accumulating at-least 2 miles per week in a vest. @5.11

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