Murph Standard

by Ali M. Khan

Program Description

**Murph Standard** is a focused 3-week program designed to challenge your endurance and strength through a combination of bodyweight exercises and cardio. With 15 training sessions spread across the weeks, you'll tackle classic movements like pull-ups, push-ups, and squats, all while integrating treadmill runs to boost your cardiovascular fitness. This program is perfect for those looking to push their limits and build a well-rounded fitness foundation. Get ready to elevate your training and achieve your goals!

Program Overview

Level
Intermediate
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 16, 2026 05:08
Last Edited
Feb 16, 2026 05:18

Muscle Engagement

Front

Back

MuscleSet

Lats

10.4%

Upper Back

10.4%

Chest

10.4%

Triceps

10.4%

Front Delts

10.4%

Quadriceps

10.4%

Glutes

10.4%

Hamstrings

10.4%

Biceps

5.2%

Adductors

5.2%

Abs

5.2%

Cardio

0.5%

Other

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 1

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 1

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 2

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 2

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 2

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 3

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 3

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 3

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 4

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 4

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 4

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 5

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 5

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 5

Treadmill

Pull-Up (Bodyweight)

5 reps

Push Up

10 reps

Squat (Bodyweight)

15 reps

Run

Day 1

Treadmill

1 Set

Pull-Up (Bodyweight)

20 Sets

5 Reps

Push Up

20 Sets

10 Reps

Squat (Bodyweight)

20 Sets

15 Reps

Run

1 Set

Day 2

Treadmill

1 Set

Pull-Up (Bodyweight)

20 Sets

5 Reps

Push Up

20 Sets

10 Reps

Squat (Bodyweight)

20 Sets

15 Reps

Run

1 Set

Day 3

Treadmill

1 Set

Pull-Up (Bodyweight)

20 Sets

5 Reps

Push Up

20 Sets

10 Reps

Squat (Bodyweight)

20 Sets

15 Reps

Run

1 Set

Day 4

Treadmill

1 Set

Pull-Up (Bodyweight)

20 Sets

5 Reps

Push Up

20 Sets

10 Reps

Squat (Bodyweight)

20 Sets

15 Reps

Run

1 Set

Day 5

Treadmill

1 Set

Pull-Up (Bodyweight)

20 Sets

5 Reps

Push Up

20 Sets

10 Reps

Squat (Bodyweight)

20 Sets

15 Reps

Run

1 Set