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

AUGUST 31, 2020 - WE'RE MOVING!!

On Monday August 31, 2020, Bell City will be opening at a new (yet familiar) location, 650 Emmett St - Unit #3 in Bristol.  This address is where Bell City started, almost exactly 8 years ago.  Same building, different Unit.

More details will be shared in the coming weeks!

SEPT 27, 2020 Olympic Weightlifting Clinic Begins

 

Are you eager to see improvement in your Olympic Lifts? Interested in gaining a better understanding of the Clean, Snatch and Jerk, while improving technique, gaining strength and confidence? Have you ever thought about competing in your first Olympic Lifting meet?
Join Coach Danielle for a 6-week Olympic Weightlifting Speciality Class!

EVENTS CALENDAR
Aug
31

New Location Opening!

 

650 Emmett Street - Unit #3 in Bristol

CONTACT US

650 Emmett Street Unit 3, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

Sept
27

Olympic Weightlifting Clinic Begins!

Class runs: 9/27, 10/4, 10/11, 10/18, 10/25,11/1

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