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

JULY 20, 2020 Expanded Schedule

We are excited to announce that we are expanding our class offerings effective Monday, July 20th.  We will now offer Group Classes every weekday, Monday through Friday.  

The new class schedule will go into effect Monday, July 20th.  You must continue to reserve all classes via the ZenPlanner Member app.  Please be courteous to your fellow members and only reserve classes that you are going to attend. Class sizes are limited, so let's ensure that everyone has an opportunity to join the fun!

Click here to check out the new schedule!

AUG 2, 2020 Running Clinic Begins

 

SESSION FULL! Please check back for future sessions.

Join Coach Kiara for a series of 5 sessions focused on efficient running technique and building running endurance.  From warming up properly and breathing technique to an analysis of running form and workout recovery; the information you learn from this class can be added to your training to help reduce that stress!

EVENTS CALENDAR
Jun
20

Expanded Schedule!

 

Be sure to check our modified schedule!

Aug
2

Running Clinic Begins!

 

SESSION FULL!

Class runs: 8/2, 8/9, 8/16, 8/23, 8/30

FREE

FREE No-Sweat Intro

 

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

CONTACT US

461 Broad Street, Bristol, CT 06010

Tel: 860-314-2699
 

Email: info@bellcitycrossfit.com

  • White Instagram Icon
  • w-facebook
  • Flickr - White Circle
  • Twitter Clean
  • YouTube - White Circle