Murph and Weights

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Murph 2x per week. Weight training 3x per week. And a 4-or-more miles run once a week.

Murph 5 exercises, 1 hr 10 mins

Chest and Trip 8 exercises, 1 hr 3 mins

Barbell Bench Press	3x12 reps	rest: 90s
Barbell Incline Bench Press	3x12 reps	rest: 90s
Dip	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Weight Plate Russian Twist	4x12 reps	rest: 60s
Hanging Knee Raise Rotation	4x12 reps	rest: 60s

Back and Biceps 8 exercises, 1 hr 37 mins

Pull-Up	10x3 reps	rest: 90s
Barbell Deadlift	5x5 reps	rest: 90s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 90s
Barbell Upright Row	5x5 reps	rest: 90s
Barbell Curl	5x5 reps	rest: 90s
Dumbbell Alternating Incline Curl	5x5 reps	rest: 90s
Dumbbell Alternating Hammer Curl	5x5 reps	rest: 90s

Half Murph 5 exercises, 38 mins

Shoulders and Legs 6 exercises, 50 mins

Barbell Squat	4x5 reps	rest: 90s
Barbell Lunge	3x8 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s