This 4 week training plan is designed to physically prep you to crush the Murph workout of 1 mile run, 100 pull ups, 200, push ups, 300 air squats, and another 1 mile run. All done with a 20lb weight vest. This is the plan I followed to prepare for my 31 straight days of Murph challenge in July ‘23.

This in depth module is an excerpt from our Rugged Athlete [EDU] course High Performance Hiking. This module explains the most effective ways to implement hiking into a structured PT plan.