Author: Joshua Crusie

Final Days (May 24 – May 25): Rest & Prep Day 29 (May 24): Workout 1 (Indoor): 20 min – Light mobility (seated stretches, foam rolling). Workout 2 (Outdoor): 20 min – Leisurely walk (0.5 mile). Reading: Pages 309–319. Prep: Check gear (shoes, pull-up assist setup), review Murph strategy (e.g., partition reps into 10 rounds…

Week 4 (May 17 – May 23): Peak & Taper Focus: Peak with a scaled Murph simulation, then taper for recovery. Day 22: Workout 1 (Indoor): 20 min – 7 rounds: 12 assisted pull-ups, 24 wall push-ups, 36 squats. Workout 2 (Outdoor): 20 min – Walk 1.75–2 miles (moderate pace). Reading: Pages 232–242. Day 23:…

Week 3 (May 10 – May 16): Build Endurance Focus: Increase walking duration and reps; simulate Murph conditions. Day 15: Workout 1 (Indoor): 20 min – 6 rounds: 10 assisted pull-ups, 20 wall push-ups, 30 squats. Workout 2 (Outdoor): 20 min – Walk 1.5 miles (moderate pace). Reading: Pages 155–165. Day 16: Workout 1 (Indoor):…

Week 2 (May 3 – May 9): Increase Volume Focus: Gradually increase reps and walking distance; maintain form. Day 8: Workout 1 (Indoor): 20 min – 5 rounds: 8 assisted pull-ups, 16 wall push-ups, 24 squats. Workout 2 (Outdoor): 20 min – Walk 1–1.25 miles (moderate pace). Reading: Pages 78–88. Day 9: Workout 1 (Indoor):…

Week 1 (April 26 – May 2): Establish Foundation Focus: Learn proper form, build light endurance, and adapt to routine. Day 1 (April 26): Workout 1 (Indoor): 20 min – 3 rounds: 5 assisted pull-ups (machine or band) or seated rows, 10 wall push-ups, 15 chair-assisted squats. Rest 1-2 min between rounds. Workout 2 (Outdoor):…