4.0
(1 rating)
Program Description
Prep for Murph. Copied from Crossfit website to load into Boostcamp.
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedMay 26, 2024 01:18
- Last EditedJun 13, 2024 10:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
4
200 reps
2
Air Squats
4
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Ring Row
6
5 reps
2
Burpee Plus Dumbell Swing
6
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Row
1
5 reps
2
Push Up
1
10 reps
3
Air Squats
1
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Run
4
400 reps
2
V-Up
1
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Row
3
10 reps
2
Hanging Leg Raise
3
15 reps
3
Inchworm Walkout
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 mins
2
Power Snatch
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shuttle Runs
5
1 mins
2
Plank
5
1 mins
3
Air Squats
5
50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
4
400 reps
2
Plank
3
1 mins
3
Russian Twist
3
0.5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
2 reps
2
Goblet Squat
1
3 reps
3
Ring Row
1
4 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
3
200 reps
2
Push Up
3
15 reps
3
Farmer's Walk (Weighted)
3
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Power Clean
7
7 reps
2
Single Arm Push Press (Dumbbell)
7
7 reps
3
Box Step Overs
7
7 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
800 reps
2
Sit Up
3
1 mins
3
Side Plank
3
0.3 mins
Day 3
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
2
Jump Rope
4
1 mins
3
Plank
4
1 mins
4
Pull-Up (Bodyweight)
1
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean
6
9 reps
2
Burpee
6
6 reps
3
Push Up
4
0.4 mins
Day 4
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
15 reps
2
Burpee
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
2 mins
2
Single Arm Kettlebell Swing
2
2 mins
3
Step-Up (Weighted)
2
2 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
1
60 reps
2
Run
1
20 mins
Day 5
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
1
20 reps
2
Shuttle Runs
1
10 reps
3
Pull-Up (Assisted)
1
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 6 Weeks
Day 2
1
Ring Row3 Sets
10 Reps
2
Hanging Leg Raise3 Sets
15 Reps
3
Inchworm Walkout3 Sets
5 Reps
Day 1
1
Run4 Sets
200 Reps
2
Air Squats4 Sets
20 Reps
Day 4
1
Hang Clean4 Sets
2
Jump Rope4 Sets
1 mins
3
Plank4 Sets
1 mins
4
Pull-Up (Bodyweight)1 Set
20 Reps
Day 3
1
Run3 Sets
200 Reps
2
Push Up3 Sets
15 Reps
3
Farmer's Walk (Weighted)3 Sets
100 Reps
Day 5
1
Squat Thruster3 Sets
15 Reps
2
Burpee3 Sets
12 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
JackedRNAge 50, Man
4 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