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Murph (beginner)

by JackedRN
2 athletes joined
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
    Aug 04, 2025 12:22

Summary

Embark on a transformative 6-week journey with the beginner-friendly Murph program, designed to build strength and endurance through a series of engaging bodyweight exercises. Committing to just 5 days a week, you'll tackle movements like Ring Rows, Goblet Squats, and Burpees, all tailored to enhance your fitness foundation. Each session is structured to gradually increase intensity, ensuring you progress safely while developing core strength and cardiovascular endurance. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Other
14.3%
Abs
12.5%
Glutes
8.7%
Front Delts
6.5%
Lats
6.5%
Chest
5.8%
Triceps
5.7%
Upper Back
4.5%
Olympic
3.9%
Middle Delts
2.9%
Biceps
2.7%
Lower Back
2.6%
Hamstrings
1.9%
Plyometrics
1.7%
Adductors
1.1%
Forearms
0.8%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
#
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 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
a year 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