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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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

3 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