Built for Murph
Fixed block

Built for Murph

F FizPartner @fiz · 78 followers
Length
5 weeks
Sessions
19
Per week
4 days
Level
Intermediate
You start
Week 1
Access
Free

A five-week on-ramp to the Memorial Day Hero WOD. Four sessions a week build every piece of Murph one at a time — the pull-ups, the push-ups, the squats, the mile, and the vest — with a Saturday Murph piece that grows from Cindy to a mini, to a half, to the whole thing. Progressive volume into a race-week taper, then you run it. One mile, a hundred pull-ups, two hundred push-ups, three hundred squats, one more mile.

The plan, week by week

5 weeks, 19 sessions, in order.

Week 05 Peak 3 sessions
  1. MonMurph PrimerFor Time
  2. WedShakeoutFor Time
  3. SatMurphFor Time

How a fixed block works

The whole plan, from week one

01

Everything opens at once

All 5 weeks are there from the start. Read ahead, plan around it, train it twice.

02

You set the start date

Week 1 begins the day you begin. Pause it, and the plan waits. Your week never moves without you.

03

Yours, forever

Follow it, log every session, and keep the scores in your history for good.

Start this program Free on iOS and Android
Who wrote it
Fiz
Fiz @fiz · 78 followers
Partner
Questions
When does it start?

Whenever you do. Week 1 begins on the day you start it, and the plan follows your clock, so pause it for a holiday and it waits for you rather than marching on without you.

How long is Built for Murph?

5 weeks, 19 sessions in total, at 4 days a week. Every week is written and available from the moment you get access. Nothing is drip-fed.

What happens if I miss a session?

Nothing breaks. The program is a sequence, not a schedule: pick it up where you left off, or shift the week. Fiz keeps your position and your scores either way.

Do I need the Fiz app?

To train it, yes. The app is where sessions are scheduled, logged and scored, and it is free on iOS and Android. Reading the plan on this page needs nothing at all.

Built for Murph is a 5-week training program by Fiz on Fiz. 5 weeks, 19 sessions, 4 days a week. 5 weeks, 19 sessions, in order. Every session is open. Tap one to read it. Level: intermediate.
Free Free on iOS and Android
Start this program