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Kyler Murray Workout

Kyler Murray is one of the most exciting players in the NFL today. With his escape ability and unique play-making abilities, Murray has quickly become one of the best at his position. But being a quarterback doesn’t mean you can’t be elite while training.

Kyler Murray makes sure to workout just as hard as the rest of the stud players in the league. Along with studying tons of film, Murray spends a lot of time in the weight room and doing speed drills. Let’s take a look at the Kyler Murray workout that keep him at the top of his game!

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College Career

Murray spent one year at Texas A&M before transferring to Oklahoma to back up Baker Mayfield. He learned a lot as the backup there and tore up the Big 12 in the 2018 season. Kyler threw for over 4,300 yards, 42 touchdowns, and only 7 interceptions.

All of that ended up leading the Sooners to a Big 12 Championship and a college football playoff appearance. Oklahoma would end up falling to Alabama in the playoff semi-final game 45-34.

Murray would go on to win the Heisman trophy that year and was drafted first overall by the Arizona Cardinals.

NFL Career

The Arizona Cardinals organization wasn’t in the best place when they drafted Murray hence why the drafted first overall. He still won offensive rookie of the year honors as he led the 5-10-1 Cardinals with 24 total TDs to 12 INTs.

Kyler’s sophomore season was even better as he threw for26 TDs and ran for another 11, totaling 37. With only 12 INTs in 2020, Murray’s performance led the Cardinals to a significantly improved record of 8-8. Then came the 2021 season.

Kyler Murray has led his team to a 7-0 start, the only team undefeated at this moment in the season. He has 17 total touchdowns (14 passing, rushing) to only 4 interceptions. WOW. What a start to the year. Murray is definitely on pace to lead his team to their first playoff appearance since 2015.

Kyler Murray Workout

Murray spends a lot of time in the weight room with lifts that focus on fast-twitch muscle fibers. This is to improve his explosiveness which will help maintain his quickness and speed on the field. Instead of working a traditional back squat, Murray uses a pit shark to eliminate the load on his spine.

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With the pit shark squat, Kyler hits as many reps as he can within a 4-6 second set time to mimic an NFL play. The weight will be a little lower than usual though (60-70% of his 1 rep-max) and he will have about 40 seconds off between sets, again to mimic a real NFL play.

Kyler Murray workout with trainer Stephen Baca

Kyler Murray Speed Workout

Kyler also focuses on sprinting, plyometrics, hopping, and bounding with his trainer, Stephen Baca. Baca has Murray sprint 10-15 yards in sets of 6-8. Along with those, he will also add in longer distances (60-80 yards) with the bounding and hopping as mentioned previously.

Related: Christian McCaffery Workout

Due to Murray’s hamstring injury towards the end of the 2020 season, Baca has put some extra focus on braking. Yes, that’s right – braking. Kyler moves so quickly that it puts a lot of stress on his hamstrings to slow down when he’s moving full speed.

To combat this issue, Murray works on a lot of single leg exercises such as glute bridges, RDLs, and hamstring curls. This will ensure that his legs can handle the quick stops and starts that happen during games.


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