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Murph (beginner)
by JackedRN
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
1 / 6 Weeks
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
Day 1
1
Box Step Overs
5 Sets
10 Reps
2
Push Up
5 Sets
10 Reps
3
Ring Row
5 Sets
10 Reps
4
Band Pull Apart
2 Sets
0.5 mins
Day 2
1
Goblet Squat
1 Set
10 mins
2
Power Snatch
1 Set
10 mins
Day 3
1
Jump Rope
7 Sets
15 Reps
2
Burpee
7 Sets
5 Reps
3
Sumo Deadlift (Dumbbell)
7 Sets
25 Reps
4
Sit Up
7 Sets
20 Reps
Day 4
1
Single Arm Push Press (Dumbbell)
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
2
Burpee Pull Up
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Air Squats
8 Sets
0.2 mins
Day 5
1
Hanging Leg Raise
2 Sets
2 mins
2
Single Arm Kettlebell Swing
2 Sets
2 mins
3
Step-Up (Weighted)
2 Sets
2 mins
Day 4
1
Kettlebell Clean
6 Sets
9 Reps
2
Burpee
6 Sets
6 Reps
3
Push Up
4 Sets
0.4 mins
Day 2
1
Shuttle Runs
5 Sets
1 mins
2
Plank
5 Sets
1 mins
3
Air Squats
5 Sets
50 Reps
Day 5
1
Step-Up (Weighted)
1 Set
60 Reps
2
Run
1 Set
20 mins
Day 3
1
Run
1 Set
1 mins
2
Walking Lunge
1 Set
1 Set
1 Set
36 Reps
24 Reps
12 Reps
3
Pull-Up (Assisted)
10 Sets
5 Reps
Day 1
1
Ring Row
6 Sets
5 Reps
2
Burpee Plus Dumbell Swing
6 Sets
AMRAP
Day 1
1
Ring Row
1 Set
5 Reps
2
Push Up
1 Set
10 Reps
3
Air Squats
1 Set
15 Reps
Day 3
1
Power Clean
7 Sets
7 Reps
2
Single Arm Push Press (Dumbbell)
7 Sets
7 Reps
3
Box Step Overs
7 Sets
7 Reps
Day 4
1
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
9 Reps
12 Reps
15 Reps
18 Reps
21 Reps
24 Reps
2
Inchworm
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
Day 5
1
Burpee
1 Set
10 Reps
2
Jump Rope
1 Set
50 Reps
3
Snatch (Dumbbell)
1 Set
10 Reps
4
Snatch (Dumbbell)
1 Set
10 Reps
5
Run
1 Set
200 Reps
6
Walking Lunge
1 Set
25 Reps
7
Run
1 Set
200 Reps
8
Snatch (Dumbbell)
1 Set
10 Reps
9
Snatch (Dumbbell)
1 Set
10 Reps
10
Jump Rope
1 Set
50 Reps
11
Burpee
1 Set
10 Reps
Day 2
1
Run
4 Sets
400 Reps
2
Plank
3 Sets
1 mins
3
Russian Twist
3 Sets
0.5 mins
Day 2
1
Squat Thruster
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
2
Ring Row
1 Set
1 Set
1 Set
21 Reps
15 Reps
9 Reps
Day 1
1
Push Up
1 Set
5 Reps
2
Run
1 Set
100 Reps
3
Push Up
1 Set
7 Reps
4
Run
1 Set
200 Reps
5
Push Up
1 Set
9 Reps
6
Run
1 Set
200 Reps
7
Push Up
1 Set
9 Reps
8
Run
1 Set
200 Reps
9
Push Up
1 Set
7 Reps
10
Run
1 Set
100 Reps
11
Push Up
1 Set
5 Reps
Day 3
1
Run
1 Set
800 Reps
2
Sit Up
3 Sets
1 mins
3
Side Plank
3 Sets
0.3 mins
Day 4
1
Run
1 Set
200 Reps
2
Kettlebell Clean
1 Set
5 Reps
3
Push Up
1 Set
15 Reps
4
Kettlebell Clean
1 Set
5 Reps
5
Air Squats
1 Set
25 Reps
6
Kettlebell Clean
1 Set
5 Reps
7
Jump Rope
1 Set
50 Reps
Day 5
1
Snatch (Kettlebell)
1 Set
20 Reps
2
Shuttle Runs
1 Set
10 Reps
3
Pull-Up (Assisted)
1 Set
30 Reps
Day 2
1
Snatch (Kettlebell)
1 Set
2 Reps
2
Goblet Squat
1 Set
3 Reps
3
Ring Row
1 Set
4 Reps
Day 4
1
Box Step Overs
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
6 Reps
8 Reps
10 Reps
2
Burpee
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
4 Reps
6 Reps
8 Reps
10 Reps
3
Air Squats
4 Sets
0.2 mins
Day 5
1
Jump Rope
1 Set
50 Reps
2
Sit Up
1 Set
15 Reps
3
Kettlebell Clean & Press
1 Set
30 Reps
4
Sit Up
1 Set
15 Reps
5
Jump Rope
1 Set
50 mins
Day 1
1
Run
4 Sets
400 Reps
2
V-Up
1 Set
50 Reps
Day 3
1
Push Up
1 Set
8 Reps
2
Reverse Lunge (Bodyweight)
1 Set
8 Reps
3
Single Arm Push Press (Dumbbell)
1 Set
8 Reps
4
Run
1 Set
200 Reps