Program · 4 Weeks
Show upReady for Murph.
Built to crush Murph. Four weeks aimed squarely at the pull-ups, push-ups, squats, and running engine the workout demands, so on test day Murph is a challenge you are ready for instead of a survival exercise.
- Goal
- Built to crush Murph
- Length
- 4 weeks · test at the end
- Schedule
- 5 sessions / week
- Equipment
- Pull-up bar + room to run
- Level
- All levels, vest optional
How it runs
Four weeks to test day.
Volume builds, the engine blends in, the format gets rehearsed. Then you test.
- 01
Build the volume
Pull-ups, push-ups, and squats built up week over week, so the reps on test day are ones your body has already met.
- 02
Blend the engine
Zone 2 runs, intervals, and circuits weave the running engine into the calisthenics. Murph is a blending test, not three separate events.
- 03
Rehearse the format
Completion circuits and benchmark pieces like Vested Cindy rehearse the exact demands, partitioned the smart way.
- 04
Test day
Week four ends with Murph itself. A challenge you are ready for instead of a survival exercise.
The training week
A real week of Murph Burner
Five sessions blending calisthenics volume with the running engine. This is an actual week from the app: Week 2.
- MonCompletion circuit
- TueCircuit + accessory
- WedSquat volume + intervals
- ThuZone 2 run
- FriVested Cindy
- SatRest day
- SunRest day
Week four tapers the volume and ends with MURPH: test day.
Why it works
Murph is a blending test.
Most athletes train the pieces. Murph punishes you for not training the combination.
- 01
The engine to hold it together
Aerobic capacity work that lets you run the second mile like you ran the first, even under a vest.
- 02
Muscle endurance that lasts
Structured calisthenics volume for the pull-ups, push-ups, and squats. Built up, not survived.
- 03
A plan for test day
Pacing, partitioning, and rehearsal built into the program, so your Murph strategy is decided before the clock starts.
Who it’s for
Built for real athletes with real lives
Anyone with a Murph goal, from first-timers to athletes chasing a vested PR. Reps and volume scale, and the vest is optional.
- First-time Murphers
- Vested PR chasers
- Memorial Day athletes
- Calisthenics builders
What you’ll need
- Pull-up bar
- Room to run
- Weight vest (optional, for the hard way)
No vest? Train it unweighted. The program scales. See the full equipment guide.
Inside the app
Counted down to test day
Murph Burner is delivered daily in the Garage Gym Athlete app.
Volume tracked to test day
Log every circuit and watch your capacity build toward week four. The app keeps the running total.
Timers for every format
Circuits, intervals, and the Murph clock itself run on built-in timers.
Included with membership
Murph Burner is a standalone program inside every GGA membership. Perfect for the run-up to Memorial Day, or any Murph goal.
FAQ
Questions, answered
- What are the goals of the program?
- Build toward a strong Murph: the pull-ups, push-ups, squats, and engine to put it all together under a vest.
- What equipment will I need?
- A pull-up bar and room to run. A weight vest if you want to train it the hard way.
- What skill level is required?
- All levels. Reps and volume scale, and the vest is optional.
- How do I get the best results?
- Train consistently, build your volume across the program, and test your Murph at the end.
One membership. All of it.
Every track. Every program. $25/month.
Run Murph Burner start to finish, then land on an ongoing track so there is always a next session waiting. Your history, logs, and maxes come with you.
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