10-Week Murph Prep Program

Below you'll find our 10-week progressive training program to help you prepare for the workout "Murph".  It is written as 3 day per week plan, but it can be modified to 1-2 days as well depending on your availability.  Use it as a guide to begin incorporating more of the movements utilized in "Murph" so that you'll be more comfortable when Memorial Day arrives.

This program can be modified to scale as needed. Push-Ups can be performed from knees, elevated or using band assistance. Pull-Ups can be performed as challenging ring rows, using band, or box assist. If this rep scheme is easy for you, increase the difficulty by performing the reps weighted, deficit or at a tempo.The distance on the Run can also be increased or decreased as appropriate for you. Substitute a Row or Bike for a Run as needed. Everything can be modified to make it appropriate for each individual.

If you're planning on doing Murph with a weighted vest, wear it periodically as you train.

If you are adding this extra training in at the gym, be sure to check with the coach to make sure there's space available, and be sure to avoid overtraining, adding in adequate rest/active rest days as needed.

BOX NEWS

Memorial Day - May 31, 2021 - MURPH

All regularly scheduled classes are cancelled on Monday, May 31st for Memorial Day.  We will be running classes at 7:30am, 9:00am and 10:30am with 15 max participants in each class.  There will be overflow space outside for those who are waitlisted.

 

Heats have been added to our schedule in Zen Planner, and you may now register for a class time to secure your spot.

EVENTS CALENDAR
May
31

Memorial Day - MURPH

Classes at 7:30am, 9:00am and 10:30am with 15 max participants in each class. Overflow in the parking lot!

FREE

FREE No-Sweat Intro

 

Book an appointment to talk with one of our expert Coaches!

CONTACT US

650 Emmett Street Unit 3, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

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