Murph (beginner)

by JackedRN

4.0

(1 rating)

Program Description

Prep for Murph. Copied from Crossfit website to load into Boostcamp.

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
May 26, 2024 01:18
Last Edited
Jun 13, 2024 10:21

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Run

4

200 reps

-

2

Air Squats

4

20 reps

-

Day 1

1

Box Step Overs

5

10 reps

-

2

Push Up

5

10 reps

-

3

Ring Row

5

10 reps

-

4

Band Pull Apart

2

0.5 mins

-

Day 1

1

Ring Row

6

5 reps

-

2

Burpee Plus Dumbell Swing

6

AMRAP

-

Day 1

1

Ring Row

1

5 reps

-

2

Push Up

1

10 reps

-

3

Air Squats

1

15 reps

-

Day 1

1

Push Up

1

5 reps

-

2

Run

1

100 reps

-

3

Push Up

1

7 reps

-

4

Run

1

200 reps

-

5

Push Up

1

9 reps

-

6

Run

1

200 reps

-

7

Push Up

1

9 reps

-

8

Run

1

200 reps

-

9

Push Up

1

7 reps

-

10

Run

1

100 reps

-

11

Push Up

1

5 reps

-

Day 1

1

Run

4

400 reps

-

2

V-Up

1

50 reps

-

Day 2

1

Ring Row

3

10 reps

-

2

Hanging Leg Raise

3

15 reps

-

3

Inchworm Walkout

3

5 reps

-

Day 2

1

Goblet Squat

1

10 mins

-

2

Power Snatch

1

10 mins

-

Day 2

1

Shuttle Runs

5

1 mins

-

2

Plank

5

1 mins

-

3

Air Squats

5

50 reps

-

Day 2

1

Run

4

400 reps

-

2

Plank

3

1 mins

-

3

Russian Twist

3

0.5 mins

-

Day 2

1

Squat Thruster

1

1

1

21 reps

15 reps

9 reps

-

-

-

2

Ring Row

1

1

1

21 reps

15 reps

9 reps

-

-

-

Day 2

1

Snatch (Kettlebell)

1

2 reps

-

2

Goblet Squat

1

3 reps

-

3

Ring Row

1

4 reps

-

Day 3

1

Run

3

200 reps

-

2

Push Up

3

15 reps

-

3

Farmer's Walk (Weighted)

3

100 reps

-

Day 3

1

Jump Rope

7

15 reps

-

2

Burpee

7

5 reps

-

3

Sumo Deadlift (Dumbbell)

7

25 reps

-

4

Sit Up

7

20 reps

-

Day 3

1

Run

1

1 mins

-

2

Walking Lunge

1

1

1

36 reps

24 reps

12 reps

-

-

-

3

Pull-Up (Assisted)

10

5 reps

-

Day 3

1

Power Clean

7

7 reps

-

2

Single Arm Push Press (Dumbbell)

7

7 reps

-

3

Box Step Overs

7

7 reps

-

Day 3

1

Run

1

800 reps

-

2

Sit Up

3

1 mins

-

3

Side Plank

3

0.3 mins

-

Day 3

1

Push Up

1

8 reps

-

2

Reverse Lunge (Bodyweight)

1

8 reps

-

3

Single Arm Push Press (Dumbbell)

1

8 reps

-

4

Run

1

200 reps

-

Day 4

1

Hang Clean

4

-

2

Jump Rope

4

1 mins

-

3

Plank

4

1 mins

-

4

Pull-Up (Bodyweight)

1

20 reps

-

Day 4

1

Single Arm Push Press (Dumbbell)

1

1

1

25 reps

20 reps

15 reps

-

-

-

2

Burpee Pull Up

1

1

1

10 reps

8 reps

6 reps

-

-

-

3

Air Squats

8

0.2 mins

-

Day 4

1

Kettlebell Clean

6

9 reps

-

2

Burpee

6

6 reps

-

3

Push Up

4

0.4 mins

-

Day 4

1

Hanging Leg Raise

1

1

1

1

1

1

1

1

3 reps

6 reps

9 reps

12 reps

15 reps

18 reps

21 reps

24 reps

-

-

-

-

-

-

-

-

2

Inchworm

1

1

1

1

1

1

1

1

1 reps

2 reps

3 reps

4 reps

5 reps

6 reps

7 reps

8 reps

-

-

-

-

-

-

-

-

Day 4

1

Run

1

200 reps

-

2

Kettlebell Clean

1

5 reps

-

3

Push Up

1

15 reps

-

4

Kettlebell Clean

1

5 reps

-

5

Air Squats

1

25 reps

-

6

Kettlebell Clean

1

5 reps

-

7

Jump Rope

1

50 reps

-

Day 4

1

Box Step Overs

1

1

1

1

1

2 reps

4 reps

6 reps

8 reps

10 reps

-

-

-

-

-

2

Burpee

1

1

1

1

1

2 reps

4 reps

6 reps

8 reps

10 reps

-

-

-

-

-

3

Air Squats

4

0.2 mins

-

Day 5

1

Squat Thruster

3

15 reps

-

2

Burpee

3

12 reps

-

Day 5

1

Hanging Leg Raise

2

2 mins

-

2

Single Arm Kettlebell Swing

2

2 mins

-

3

Step-Up (Weighted)

2

2 mins

-

Day 5

1

Step-Up (Weighted)

1

60 reps

-

2

Run

1

20 mins

-

Day 5

1

Burpee

1

10 reps

-

2

Jump Rope

1

50 reps

-

3

Snatch (Dumbbell)

1

10 reps

-

4

Snatch (Dumbbell)

1

10 reps

-

5

Run

1

200 reps

-

6

Walking Lunge

1

25 reps

-

7

Run

1

200 reps

-

8

Snatch (Dumbbell)

1

10 reps

-

9

Snatch (Dumbbell)

1

10 reps

-

10

Jump Rope

1

50 reps

-

11

Burpee

1

10 reps

-

Day 5

1

Snatch (Kettlebell)

1

20 reps

-

2

Shuttle Runs

1

10 reps

-

3

Pull-Up (Assisted)

1

30 reps

-

Day 5

1

Jump Rope

1

50 reps

-

2

Sit Up

1

15 reps

-

3

Kettlebell Clean & Press

1

30 reps

-

4

Sit Up

1

15 reps

-

5

Jump Rope

1

50 mins

-

Day 2

1

Ring Row

3 Sets

10 Reps

-

2

Hanging Leg Raise

3 Sets

15 Reps

-

3

Inchworm Walkout

3 Sets

5 Reps

-

Day 1

1

Run

4 Sets

200 Reps

-

2

Air Squats

4 Sets

20 Reps

-

Day 4

1

Hang Clean

4 Sets

-

2

Jump Rope

4 Sets

1 mins

-

3

Plank

4 Sets

1 mins

-

4

Pull-Up (Bodyweight)

1 Set

20 Reps

-

Day 3

1

Run

3 Sets

200 Reps

-

2

Push Up

3 Sets

15 Reps

-

3

Farmer's Walk (Weighted)

3 Sets

100 Reps

-

Day 5

1

Squat Thruster

3 Sets

15 Reps

-

2

Burpee

3 Sets

12 Reps

-

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

JackedRNAge 50, Man

6 months ago

3 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Copied from crossfit for murph prep as beginning crossfitter