https://powermonkeyfitness.com/assets/MurphPrep-C4A88_vL.js

1import{j as e}from"./vendor-ui-CR68u2Pi.js";import{c as n,S as i,N as l,F as d,t as c}from"./index-PHkSzsId.js";import{m as a}from"./vendor-motion-BuAUysOB.js";import{C as m}from"./calendar-C2PxJ9Zb.js";import{C as p}from"./clock-Ck-YSQou.js";import{Z as x}from"./zap-t82_EZHX.js";import{C as h}from"./check--fsiQNTQ.js";import"./vendor-react-CrBIW-yt.js";import"./vendor-query-BOWIWkWm.js";/**
2 * @license lucide-react v0.462.0 - ISC
3 *
4 * This source code is licensed under the ISC license.
5 * See the LICENSE file in the root directory of this source tree.
6 */const u=n("Layers",[["path",{d:"m12.83 2.18a2 2 0 0 0-1.66 0L2.6 6.08a1 1 0 0 0 0 1.83l8.58 3.91a2 2 0 0 0 1.66 0l8.58-3.9a1 1 0 0 0 0-1.83Z",key:"8b97xw"}],["path",{d:"m22 17.65-9.17 4.16a2 2 0 0 1-1.66 0L2 17.65",key:"dd6zsq"}],["path",{d:"m22 12.65-9.17 4.16a2 2 0 0 1-1.66 0L2 12.65",key:"ep9fru"}]]),g="https://powermonkey.web.app",r=`${g}/?utm_source=marketing_site&utm_medium=murph_prep_page&utm_campaign=murph_prep_2026&plan=monthly`,s=t=>{c("training_cta_click",{location:t,action:"create_plan"})},f=[{tag:"LEVEL 1",title:"Cindy-Style Partitioned Murph — No Vest",desc:"Ideal for beginners or those easing into high-volume workouts. L1 prepares you for standard Murph by breaking up the reps into manageable sets: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats, bookended by 1-mile runs. No vest required."},{tag:"LEVEL 2",title:"Cindy-Style Partitioned Murph — With Vest",desc:"Suited for intermediate athletes ready to step things up. L2 follows the same 5/10/15 partitioned rep scheme as L1, but with the added challenge of a weight vest throughout the entire workout."},{tag:"LEVEL 3",title:"RX Full Murph — With Vest",desc:"Built for advanced athletes seeking the full, unbroken challenge. L3 completes all reps in the classic Murph sequence — 100 pull-ups, 200 push-ups, 300 air squats — without partitioning, wearing a weight vest, and finishing with the final 1-mile run."}],y=["Select from 3 levels tailored to how you want to tackle Murph","Workouts only 2×/week — a feasible plan that gets results","Direct chat with our coaching team for guidance, form checks, and personalized feedback"],E=()=>e.jsxs("div",{className:"min-h-screen bg-dark text-dark-foreground",children:[e.jsx(i,{title:"Murph Prep Training Plan | Power Monkey",description:"An 8-week training plan to prepare for the Memorial Day Murph workout. 3 levels, 2×/week, built by Power Monkey coaches.",canonical:"https://powermonkeyfitness.com/training/murph-prep"}),e.jsx(l,{}),e.jsxs("main",{children:[e.jsxs("section",{className:"relative border-b border-dark-foreground/10 overflow-hidden",children:[e.jsxs("div",{className:"absolute inset-0",children:[e.jsx("img",{src:"/images/murph-prep-hero.jpg",alt:"Athlete hanging from a pull-up bar in a gym",className:"absolute inset-0 w-full h-full object-cover",style:{objectPosition:"center 30%",transform:"scaleX(-1)"},loading:"eager",fetchpriority:"high"}),e.jsx("div",{className:"absolute inset-0 bg-gradient-to-r from-dark/85 via-dark/55 to-dark/10"})]}),e.jsx("div",{className:"relative max-w-6xl mx-auto px-6 py-24 md:py-36",children:e.jsxs(a.div,{initial:{opacity:0,y:20},animate:{opacity:1,y:0},transition:{duration:.5},children:[e.jsx("p",{className:"font-body text-[11px] tracking-[0.25em] text-gold mb-4",children:"BUILD A SOLID FOUNDATION"}),e.jsx("h1",{className:"font-display text-5xl md:text-7xl text-dark-foreground mb-8",children:"MURPH PREP"}),e.jsxs("div",{className:"flex flex-wrap items-center gap-x-8 gap-y-3 mb-10 font-body text-sm",children:[e.jsxs("div",{className:"flex items-center gap-2",children:[e.jsx(u,{size:16,className:"text-gold"}),e.jsx("span",{className:"text-dark-foreground/80",children:"3 Levels"})]}),e.jsxs("div",{className:"flex items-center gap-2",children:[e.jsx(m,{size:16,className:"text-gold"}),e.jsx("span",{className:"text-dark-foreground/80",children:"2 Days / Week"})]}),e.jsxs("div",{className:"flex items-center gap-2",children:[e.jsx(p,{size:16,className:"text-gold"}),e.jsx("span",{className:"text-dark-foreground/80",children:"45–60 Min"})]}),e.jsxs("div",{className:"flex items-center gap-2",children:[e.jsx(x,{size:16,className:"text-gold"}

6),e.jsx("span",{className:"text-dark-foreground/80",children:"8 Weeks"})]})]}),e.jsx("div",{className:"max-w-2xl space-y-5 font-body text-base text-dark-foreground/75 leading-relaxed mb-10",children:e.jsxs("p",{children:["Introducing the Power Monkey ",e.jsx("strong",{className:"text-dark-foreground",children:"Murph Training Plan"}),', a comprehensive program designed to prepare athletes of all levels for the formidable "Murph" workout. This iconic challenge, honored annually on Memorial Day, consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, followed by another 1-mile run — traditionally performed while wearing a 20-pound weighted vest.']})}),e.jsx("a",{href:r,target:"_blank",rel:"noopener noreferrer",onClick:()=>s("murph_prep_hero"),className:"inline-flex items-center gap-2 bg-gold text-gold-foreground font-body text-sm font-medium tracking-[0.15em] px-8 py-4 hover:bg-gold/90 transition-colors",children:"START YOUR TRAINING"})]})})]}),e.jsx("section",{className:"border-b border-dark-foreground/10",children:e.jsxs("div",{className:"max-w-6xl mx-auto px-6 py-16 md:py-20",children:[e.jsx("h2",{className:"font-display text-3xl md:text-4xl text-dark-foreground mb-10",children:"FEATURES & BENEFITS"}),e.jsx("ul",{className:"grid md:grid-cols-3 gap-6",children:y.map(t=>e.jsxs("li",{className:"border border-dark-foreground/10 bg-charcoal/40 p-6 flex gap-4",children:[e.jsx(h,{size:20,className:"text-gold shrink-0 mt-0.5"}),e.jsx("p",{className:"font-body text-sm text-dark-foreground/80 leading-relaxed",children:t})]},t))})]})}),e.jsx("section",{className:"border-b border-dark-foreground/10",children:e.jsxs("div",{className:"max-w-6xl mx-auto px-6 py-16 md:py-20",children:[e.jsx("h2",{className:"font-display text-3xl md:text-4xl text-dark-foreground mb-3",children:"CHOOSE YOUR LEVEL"}),e.jsx("p",{className:"font-body text-sm text-dark-foreground/60 mb-12 max-w-2xl",children:"Three tracks, one goal. Pick the version of Murph that matches where you are today."}),e.jsx("div",{className:"space-y-6",children:f.map((t,o)=>e.jsxs(a.div,{initial:{opacity:0,y:20},whileInView:{opacity:1,y:0},viewport:{once:!0},transition:{duration:.4,delay:o*.1},className:"border border-dark-foreground/10 bg-charcoal/40 p-6 md:p-8 grid md:grid-cols-[120px_1fr] gap-6",children:[e.jsx("div",{children:e.jsx("p",{className:"font-body text-[11px] tracking-[0.2em] text-gold",children:t.tag})}),e.jsxs("div",{children:[e.jsx("h3",{className:"font-display text-xl md:text-2xl text-dark-foreground mb-3",children:t.title}),e.jsx("p",{className:"font-body text-sm md:text-base text-dark-foreground/70 leading-relaxed",children:t.desc})]})]},t.tag))})]})}),e.jsx("section",{children:e.jsxs("div",{className:"max-w-4xl mx-auto px-6 py-20 md:py-28 text-center",children:[e.jsx("h2",{className:"font-display text-4xl md:text-5xl text-dark-foreground mb-5",children:"READY TO CRUSH MURPH?"}),e.jsx("p",{className:"font-body text-base text-dark-foreground/70 mb-10 max-w-xl mx-auto",children:"Start your 8-week plan today and step into Memorial Day weekend ready."}),e.jsx("a",{href:r,target:"_blank",rel:"noopener noreferrer",onClick:()=>s("murph_prep_footer"),className:"inline-flex items-center gap-2 bg-gold text-gold-foreground font-body text-sm font-medium tracking-[0.15em] px-10 py-4 hover:bg-gold/90 transition-colors",children:"START YOUR TRAINING"})]})})]}),e.jsx(d,{})]});export{E as default};