MURPH

TRAINING
13 WEEK PROGRAM
 About Murph

Murph is one of the longest Hero WODs and arguably the hardest.
The workout is:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

About the Training

Most athletes need more than 40 minutes to complete Murph, and few show
up prepared to work consistently for that amount of time. To get through
Murph in one piece, this training program will address endurance as well as
strength and speed. Similar to how a runner trains for a marathon, this
program will help prepare you for Murph by incorporating the individual
movements, gradually increasing the number of reps so that your body
becomes accustomed to longer periods of time under tension. While the
training plan will not have you do 300 squats in one day, it will prepare you for
handling this volume during the actual event.
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 Things to Consider

Facing reps in the triple digits is intimidating, even for experienced

CrossFitters. To help build an athlete’s endurance and confidence, this
program will incorporate generous rest periods at first. As the program
progresses, volume of reps will increase, as rest periods decrease. If you are a
fast runner, we will encourage you to pace yourself. Resist the urge to PR your
first mile. Instead, use a pace that you could realistically sustain for a 10K race.

Planning Your Attack

If you plan to wear a weighted vest, a tight fit is crucial. Find a vest that feels
like it’s a part of you during every movement. Murph is brutal on the body, but
it’s just as tough on the brain. While building endurance is essential, self-
awareness and mental fortitude is just as important. It’s not enough to simply
“embrace the suck.” You need to understand and anticipate it. This program
will prepare you for this.
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THE TIME TO START PREPPING IS NOW! 

HERE IS YOUR PLAN!
SEE YOU ON MEMORIAL DAY!

3
 Coaches Notes
SCALING
This plan is written for a relatively fit individual.
Please scale appropriately to your fitness level or consult your primary care provider
before beginning this exercise program.

VESTS
If you plan on wearing a vest I suggest you start wearing it week 3, during the
movement prep.Take it off as needed.
Do not wear it while running until week 6 and again, take it off as needed. 1 interval on,
1 interval off is a good way to start with vested running.

PULL-UPS & PUSH-UPS

There are many scaling options for pull-ups and push-ups.
If you currently struggle with pull-ups and/or push-ups talk to a coach about an
appropriate plan for you.

RUNNING
If you are new to running, stick to week 1 conditioning workouts until you feel ready
to move on.

SQUATS
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If you are not familiar with the CrossFit style air squat, please clink this LINK to watch a
video for proper form.

HEALTHY HABITS

To get the most out of this training program and to have the best results during the
Murph event, we recommend eating a majority of real food: Lean protein sources,
vegetables, nuts and seeds, healthy complex carbohydrates, and limit sugar intake. We
also recommend drinking water and sleeping at a minimum of 7 hours per night when
possible. If you need guidance from a Progression nutrition coach, click this LINK
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01 WARM UP:
3 Rounds:
Murph 1.1

PART A:
WEEK 1

PART B:
5

NOT FOR TIME MOVEMENT PREP

CONDITIONING

10 Sampson stretch, 3 Rounds

4x 400m Runs
5 each leg NOT FOR TIME
10 Overhead squats
Rest 3 minutes
10 sit-ups 5 pull-ups
between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

02
10 pull-ups

Murph 1.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
3 Rounds 2x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 4 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

03
10 pull-ups

Murph 1.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
3 Rounds
4x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 3 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
04 WARM UP:
3 Rounds:
Murph 2.1

PART A:
WEEK 2
PART B:
6

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 3 Rounds 4x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 3 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

05
10 pull-ups

Murph 2.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
3 Rounds 2x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 4 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats
10 pull-ups

06 WARM UP:
3 Rounds:
Murph 2.3

PART A:
Movement Prep
PART B:
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CONDITIONING
NOT FOR TIME
3 Rounds
4x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 3 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
07 WARM UP:
3 Rounds:
Murph 3.1

PART A:
WEEK 3
PART B:
7

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 4 Rounds 5x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 3 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

08
10 pull-ups

Murph 3.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
4 Rounds 3x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 4 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

09
10 pull-ups

Murph 3.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
4 Rounds
5x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 3 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
10 WARM UP:
3 Rounds:
Murph 4.1

PART A:
WEEK 4
PART B:
8

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 4 Rounds 5x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 2 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

11
10 pull-ups

Murph 4.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
4 Rounds 3x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 3 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

12
10 pull-ups

Murph 4.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
4 Rounds
5x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
13 WARM UP:
3 Rounds:
Murph 5.1

PART A:
WEEK 5
PART B:
9

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 5 Rounds 5x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 2 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

14
10 pull-ups

Murph 5.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
5 Rounds 4x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 3 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

15
10 pull-ups

Murph 5.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
5 Rounds
6x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
16 WARM UP:
3 Rounds:
Murph 6.1

PART A:
WEEK 6
PART B:
10

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 5 Rounds 6x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 2 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

17
10 pull-ups

Murph 6.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
5 Rounds 4x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 3 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats
10 pull-ups

18 WARM UP:
3 Rounds:
Murph 6.3

PART A:
Movement Prep
PART B:
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CONDITIONING
NOT FOR TIME
5 Rounds
6x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
19 WARM UP:
3 Rounds:
Murph 7.1

PART A:
WEEK 7
PART B:
11

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 6 Rounds 6x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 2 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

20
10 pull-ups

Murph 7.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
6 Rounds 4x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 3 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats
10 pull-ups

21 WARM UP:
3 Rounds:
Murph 7.3

PART A:
Movement Prep
PART B:
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CONDITIONING
NOT FOR TIME
6 Rounds
6x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
22 WARM UP:
3 Rounds:
Murph 8.1
WEEK 8: recovery

PART A:
week
PART B:
12

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 3 Rounds 4x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 2 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

23
10 pull-ups

Murph 8.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
3 Rounds 2x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 3 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats
10 pull-ups

24 WARM UP:
3 Rounds:
Murph 8.3

PART A:
Movement Prep
PART B:
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CONDITIONING
NOT FOR TIME
3 Rounds
4x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
25 WARM UP:
3 Rounds:
Murph 9.1

PART A:
WEEK 9

PART B:
13

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 7 Rounds 6x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 1 minute
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

26
10 pull-ups

Murph 9.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
7 Rounds 4x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 2 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

27
10 pull-ups

Murph 9.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
7 Rounds
5x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 1 minute
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
28 WARM UP:
3 Rounds:
Murph 10.1

PART A:
WEEK 10

PART B:
14

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 10 Rounds 4x 400m Runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 1 minute
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

29
10 pull-ups

Murph 10.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
5 Rounds 2x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 2 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

30
10 pull-ups

Murph 10.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
10 Rounds
2x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
31 WARM UP:
3 Rounds:
Murph 11.1

PART A:
WEEK 11

PART B:
15

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 12 Rounds 2x 400m runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 2 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

32
10 pull-ups

Murph 11.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
5 Rounds 2x 1 mile runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 5 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

33
10 pull-ups

Murph 11.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
10 Rounds
4x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
34 WARM UP:
3 Rounds:
Murph 12.1

PART A:
WEEK 12: TAPER
STARTS
PART B:
16

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 10 Rounds 4x 400m runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 2 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

35
10 pull-ups

Murph 12.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
5 Rounds 4x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 2 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

36
10 pull-ups

Murph 12.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
5 Rounds
4x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
37 WARM UP:
3 Rounds:
Murph 13.1

PART A:
WEEK 13: TAPER

PART B:
17

NOT FOR TIME MOVEMENT PREP CONDITIONING

10 Sampson stretch, 3 Rounds 2x 1 mile runs

5 each leg NOT FOR TIME
10 Overhead squats Rest 5 minutes
10 sit-ups 5 pull-ups between each run
10 supermans 10 push-ups
10 push-ups 15 air squats

38
10 pull-ups

Murph 13.2

WARM UP: PART A: PART B:

3 Rounds: MOVEMENT PREP CONDITIONING
NOT FOR TIME
3 Rounds 2x 800m runs
10 Sampson stretch, NOT FOR TIME
5 each leg Rest 4 minutes
10 Overhead squats 5 push-ups between each run
10 sit-ups 5 pull-ups
10 supermans 5 push-ups
10 push-ups 15 air squats

39
10 pull-ups

Murph 13.3
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WARM UP: PART A:

PART B:
3 Rounds: Movement Prep
CONDITIONING
NOT FOR TIME
3 Rounds
4x 400m runs
10 Sampson stretch, NOT FOR TIME
5 each leg
Rest 2 minutes
10 Overhead squats 5 pull-ups
between each run
10 sit-ups 5 air squats
10 supermans 5 push-ups
Record interval times
10 push-ups 10 air squats
10 pull-ups 5 push-ups
Murph WEEK 14: murph 18

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
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