Sheriff's Murph Method

Build the engine. Build the armor. Conquer the workout.

Murph is one of the most iconic workouts in fitness — and it demands an equally iconic level of strength, endurance, and mental toughness to conquer it.

This program is built around high reps and high capacity training designed to prepare you for the volume and intensity of Murph. You’ll develop the upper body endurance, running durability, and total-body strength required to handle the workload without breaking down.

The focus is simple: build the kind of fitness that allows you to move efficiently through pull-ups, push-ups, squats, and miles of running — whether you’re wearing a vest or chasing a personal best.

Expect:

• Progressive high-rep strength development
• Pull-up and push-up capacity training
• Running volume that supports Murph pacing
• Structured workouts that improve durability and recovery
• Preparation for both partitioned and unpartitioned formats

This is more than just preparing for one workout. It’s about building the physique, conditioning, and resilience that Murph represents.

If you’re ready to level up your fitness and take on Murph with confidence, this guide gives you the structure to do it right.