MURPH Training: Week 4

PYRAMID TRAINING 

We hope and pray that you and your families are continuing to do well during this time. 

This week starts week 4 of our MURPH training. If you are just joining us, or have not been as consistent with your training, it is not too late to prepare. 

This week, we are introducing a "pyramid system" of training. This is a great way to build muscle strength and endurance simultaneously. We will be doing a series of jog or brisk walk intervals with strength training exercises between each jog. The repetitions for each exercise will increase each round until the "peak" of the pyramid and then return back to the original rep count. 

Please see the image below for the different levels of training. You can modify as necessary to meet your needs and for safety. Our goal is a program the whole family can participate in with little to no equipment. Amazon has some great inexpensive options for door frame pull up bars. You can also substitute the bent over rows from last weeks program. 

Try to complete this program 3-4 x before next Wednesday. Please contact us with any questions that you may have (INFO@trinityptnola.com). 

We want to thank Anoush Stamm for demonstrating exercises in our video. We also want to thank Final Fitness for hosting the Family Murph this year! 

Stay healthy and strong!