Murph Workout Training Plan: 6-Week Program to Prepare for Murph

Welcome to the Murph training program. The goal of this training is to support your journey to completing Murph at the end of May. Whether this is your first time tackling Murph or if it is an annual benchmark, this program will help you prepare for this challenging and meaningful Hero workout.

The challenge does not necessarily lie in the movements that make up the workout, but rather the sheer volume of repetitions and running distance. Most athletes don't take the time to build up to this kind of volume before attempting Murph, and this training plan has taken that into consideration. Week 1 starts with lower volume, and then that volume increases with each week's programming. The sixth week is a deload week and in the seventh week, we attack Murph.

Many people do Murph during Memorial Day weekend (we are hosting ours Sunday, May 24, 2026) and through the end of June. To be ready for our event, start the 6-week training program on April 13, 2026. If you would rather plan your splits and pacing on the day, our free Murph Planner tool handles the math for you.

Timeline

Week	Dates
Week 1	April 13 – 17
Week 2	April 20 – 24
Week 3	April 27 – May 1
Week 4	May 4 – 8
Week 5	May 11 – 15
Week 6 (Deload)	May 16 – 22
Murph at CFBC	Sunday, May 24, 2026 · Noon – 3 PM
Make-up window	May 25 – June 30

Week 1

Day 1

Rx'd: 4 rounds for time: 400-meter run + 40 air squats

Intermediate: 4 rounds for time: 400-meter run + 20 air squats

Beginner: 4 rounds for time: 200-meter run + 20 air squats

Accessory: 3 sets of 15 banded side steps per side + 15 glute bridges. Stretch: 1:00 couch stretch per side, 1:00 hamstring stretch per side.

Stimulus: Complete the workout in 9:00 – 14:00. Finish each run in 2:15 or less. Complete air squats in :60 or less. Consider this workout a test for Murph. Today's Rx'd workout contains 160 air squats and 1,600 meters of running, roughly half the squats and running you will see in the Rx'd version of Murph. Advanced athletes who have completed Murph previously can consider wearing a vest.

Day 2

Rx'd: EMOM 20: Min 1 | 3 strict pull-ups + 5 knees-to-elbows. Min 2 | 2 wall walks + 5 box jumps (20/24 in)

Intermediate: EMOM 20: Min 1 | 3 banded strict pull-ups + 5 knees to chest height. Min 2 | 2-to-4-step wall walks + 5 box jumps (20/24 in)

Beginner: EMOM 20: Min 1 | 3 ring rows + 5 hanging knee raises. Min 2 | 2 inchworms + 5 box step-ups (12/20 in)

Accessory: Accumulate 3:00 side plank (switch sides as needed). Stretch: 1:00 banded shoulder stretch per side.

Stimulus: This is a longer interval-based effort focused on strength, time on the pull-up bar, and upper/lower-body stamina. Complete movements within each interval in :45 or faster.

Day 3

Rx'd: AMRAP 15: 400-meter run + 21 hand-release push-ups + 200-meter single-dumbbell farmers carry (35/50 lb)

Intermediate: AMRAP 15: 400-meter run + 12 hand-release push-ups + 200-meter single-dumbbell farmers carry (20/35 lb)

Beginner: AMRAP 15: 200-meter run + 10 hand-release push-ups (from the knees) + 100-meter single-dumbbell farmers carry (15/25 lb)

Accessory: 3 sets of 30 Russian twists (14/20 lb) + 30 flutter kicks. Stretch: 3 sets of :30 reach, roll, and lift + 20 banded pull-aparts.

Stimulus: Complete 3 – 5 rounds. Finish each run and farmers carry in 2:00 or less. Complete push-ups in 1:30 or less.

Day 4: Rest

Day 5

Rx'd: 4 rounds for max reps: 1 min dumbbell cleans (35/50 lb), 1 min double-unders, 1 min sit-ups, 1 min rest

Intermediate: Same format with 20/35 lb dumbbells

Beginner: 4 rounds for max reps: 1 min dumbbell hang cleans (15/25 lb), 1 min single-unders, 1 min plank hold, 1 min rest

Accessory: 1,600-meter ruck (14/20 lb) using a ruck, backpack, or weight vest. Stretch: 1:00 forearm stretch, :30 calf stretch per side.

Stimulus: The dumbbell loading should allow at least 10 unbroken reps. The ruck is meant to be grunt work: build capacity for moving through discomfort.

Day 6

Rx'd: 3 rounds for time: 20 dumbbell thrusters (20/35 lb) + 20 burpees

Intermediate: 3 rounds for time: 16 dumbbell thrusters (15/25 lb) + 16 burpees

Beginner: 3 rounds for time: 12 dumbbell thrusters (10/15 lb) + 12 burpees

Accessory: Rest, stretch, recover. 1:00 pigeon pose per side.

Stimulus: Complete in 5:00 – 10:00. Use two dumbbells if available.

Day 7: Rest

Week 2

Day 1

Rx'd: 5 rounds for time: 15 box jump-overs (20/24 in) + 15 push-ups + 15 pull-ups

Intermediate: 5 rounds for time: 15 box jump-overs (20/24 in) + 8 push-ups + 8 pull-ups

Beginner: 5 rounds for time: 10 box step-up overs (12/20 in) + 10 push-ups (from knees) + 10 ring rows

Accessory: 3 sets of :30 side plank per side + 15 banded side steps per side. Stretch: 2 sets of 1:00 T-spine foam roll + :30 band pull-aparts.

Stimulus: Complete in 10:00 – 15:00. A single round should take no more than 3:00. Today's Rx'd workout contains 75 push-ups and 75 pull-ups, which is 25 pull-ups and 125 push-ups short of Murph. Keep a log of your strategy: it will come in handy.

Day 2

Rx'd: AMRAP 10: 10 dumbbell front squats (20/35 lb) + 20 alternating dumbbell power snatches

Intermediate: AMRAP 10: 10 dumbbell front squats (15/25 lb) + 20 alternating dumbbell power snatches

Beginner: AMRAP 10: 5 single-dumbbell goblet squats (10/15 lb) + 20 alternating dumbbell power snatches

Accessory: 4 sets of 500-meter row or 1,000-meter bike with 2:00 rest between efforts. Stretch: 2 sets of :30 frog stretch + :30 couch stretch per leg.

Stimulus: Complete 4 – 7 rounds. Dumbbell loading should allow unbroken front squats.

Day 3

Rx'd: 7 x 1:00 rounds: 21 double-unders + 7 burpees + max-rep dumbbell deadlifts (35/50 lb). Rest 2:00 between rounds.

Intermediate: 7 x 1:00 rounds: 15 double-unders + 7 burpees + max-rep dumbbell deadlifts (20/35 lb). Rest 2:00.

Beginner: 7 x 1:00 rounds: 15 single-unders + 5 burpees + max-rep single-dumbbell sumo deadlifts (15/20 lb). Rest 2:00.

Accessory: 8 sets of :20 sit-ups / :10 rest. Stretch: 2 sets of :30 foam roll IT band per leg + :30 lacrosse ball roll per foot.

Stimulus: Scale to allow at least :15 to perform deadlifts. Use two dumbbells if available.

Day 4: Rest

Day 5

Rx'd: For time: 200-ft / 150-ft / 100-ft bear crawl + 20 / 15 / 10 burpee pull-ups (bar at least 6 in above reach)

Intermediate: Same distances, bar at fingertip reach

Beginner: For time: 100-ft / 75-ft / 50-ft bear crawl + 15 / 12 / 9 burpee pull-ups (jumping pull-up height)

Accessory: 8 sets of :20 air squats / :10 rest. Stretch: 1:00 banded shoulder stretch per arm.

Stimulus: Complete in 8:00 – 15:00. Focused on upper-body stamina and pushing through localized muscle fatigue. Perform bear crawls in 25-ft segments.

Day 6

Rx'd: 2 rounds for reps: 3:00 max toes-to-bars, 3:00 max single-dumbbell swings (35/50 lb), 3:00 max box step-ups (20/24 in). At the start of each 3:00, run 400 meters.

Intermediate: Same format with knees-to-armpits and 20/35 lb dumbbell

Beginner: 2 rounds: 2:00 hanging knee raises, 2:00 dumbbell swings (10/15 lb), 2:00 box step-ups (12/20 in). Run 200 meters at the start of each interval.

Accessory: 2,000-meter ruck (14/20 lb). Stretch: 1:00 pigeon pose per side.

Stimulus: Complete 400-meter runs in 2:15 or less. Dumbbell loading should allow 10 – 15 reps at a time.

Day 7: Rest

Week 3

Day 1

Rx'd: EMOM 12: Odd min | 5 strict pull-ups. Even min | Max dumbbell devils presses (20/35 lb)

Intermediate: EMOM 12: Odd min | 3 strict pull-ups or 5 banded. Even min | Max devils presses (15/25 lb)

Beginner: EMOM 12: Odd min | 5 ring rows or banded pull-ups. Even min | Max burpee + single-dumbbell swing (10/15 lb)

Accessory: On a 20:00 clock: 1:00 run/jog + 1:00 walk for total distance. Stretch: 1:00 banded shoulder stretch per arm + 30 band pull-aparts.

Stimulus: Scale the dumbbell weight to move for most of the minute. Today's skill work builds aerobic capacity and tests different pacing strategies.

Day 2

Rx'd: 5 rounds: 1:00 shuttle runs + 1:00 dumbbell push jerks (35/50 lb). Rest 2:00.

Intermediate: Same with 20/35 lb dumbbells

Beginner: Same with 10/15 lb dumbbells

Accessory: 5 sets of 40 – 50 air squats with 1:00 rest. Stretch: 1:00 doorway pec stretch per side + 1:00 foam roll quad per leg.

Stimulus: Score is total reps. Perform at least 5 shuttle runs and 10+ push jerks per interval. This workout focuses on performing reps with a high heart rate.

Day 3

Rx'd: For time: 800-m run, 36 DB front-rack lunges (35/50 lb), 600-m run, 24 lunges, 400-m run, 12 lunges, 200-m run

Intermediate: Same with 20/35 lb dumbbells

Beginner: For time: 400-m run, 36 walking lunges, 200-m run, 24 walking lunges, 200-m run, 12 walking lunges, 100-m run

Accessory: 10 sets of 5 kipping pull-ups, jumping pull-ups, or ring rows with :30 rest. Stretch: 2 sets of :30 scorpion stretch hold per side + :30 pigeon stretch per leg.

Stimulus: Complete in 10:00 – 15:00. The 800-m run should take no longer than 4:30. Complete the set of 36 lunges in less than 2:00.

Day 4: Rest

Day 5

Rx'd: 6 rounds for time: 9 hang dumbbell squat cleans (35/50 lb) + 9 lateral burpees over the dumbbell

Intermediate: Same with 20/35 lb dumbbells

Beginner: 6 rounds for time: 9 hang dumbbell squat cleans (10/15 lb) + 6 burpees

Accessory: 2,400-meter ruck (14/20 lb). Stretch: 1:00 couch stretch per leg.

Stimulus: Complete in 5:00 – 10:00. Loading should allow unbroken reps for most rounds.

Day 6

Rx'd: For time: 80 dumbbell box step-ups (20/24 in, 35/50 lb). EMOM starting at :00, perform 20 double-unders.

Intermediate: 70 dumbbell box step-ups (20/24 in, 20/35 lb). EMOM 10 double-unders.

Beginner: 60 box step-ups (12/20 in). EMOM 10 single-unders.

Accessory: On a 20:00 clock: 1:00 run/jog + 1:00 walk for distance. Stretch: 1:00 lacrosse ball per foot + 1:00 foam roll quads.

Stimulus: Complete in 10:00 or less. Double-unders should take no more than :30. Maintain 8+ step-ups per minute.

Day 7: Rest

Week 4

Day 1

Rx'd: 4 rounds for time: 20 pull-ups + 30 push-ups + 40 sit-ups + 50 air squats. Rest 3:00 between rounds.

Intermediate: Same as Rx'd

Beginner: 4 rounds: 10 ring rows + 15 push-ups from knees + 20 sit-ups + 25 air squats. Rest 3:00 between rounds.

Accessory: 3 sets of 15 banded side steps per side + 15 glute bridges. Stretch: 1:00 elbow-to-instep per side + 1:00 banded shoulder stretch per side.

Stimulus: Scale the difficulty to complete a round in 4:00 or faster. If you complete as Rx'd, you will have done 80 pull-ups, 120 push-ups, and 200 air squats, well over half the reps in Murph. Advanced athletes can consider a vest.

Day 2: "Griff"

Rx'd: For time: 800-m run, 400-m backwards run, 800-m run, 400-m backwards run

Beginner: For time: 400-m run, 200-m backwards run, 400-m run, 200-m backwards run

Accessory: 3 sets of 1:00 plank hold + 30 Russian twists. Stretch: 400-m recovery walk + 1:00 couch stretch per leg.

Stimulus: Complete in 12:00 – 16:00. This Hero workout honors U.S. Air Force Staff Sgt. Travis L. Griffin, 28, killed on April 3, 2008, in Baghdad by an IED. He is survived by his son, Elijah.

Day 3

Rx'd: 7 rounds for time: 7 DB power cleans (35/50 lb) + 7 DB push presses + 7 box jump-overs (20/24 in). Step down.

Intermediate: Same with 20/35 lb dumbbells

Beginner: 7 rounds: 7 DB power cleans (10/15 lb) + 7 DB push presses + 7 box step-overs (12/20 in)

Accessory: Accumulate 3:00 deadhang from the pull-up bar. Stretch: 1:00 pigeon pose per side + 1:00 foam roll upper back.

Stimulus: Complete in 6:00 – 12:00. Complete each movement unbroken, rest between as needed. Finish first 3 rounds in 4:00 or less.

Day 4: Rest

Day 5

Rx'd: AMRAP 10: Ascending ladder of 3-6-9-12... toes-to-bars + 1-2-3-4... wall walks

Intermediate: Same with knees-to-armpits and halfway wall walks

Beginner: Same with hanging knee raises and inchworms

Accessory: 3 sets of 10 single-leg dumbbell deadlifts per side. Stretch: 2 sets of 1:00 child's pose + 10 scap pull-ups (hold top for :01).

Stimulus: All athletes should aim to get into the round of 18. Advanced athletes target the round of 24. Toes-to-bars in sets of 3+, 4+ wall walks per minute.

Day 6

Rx'd: For time: 20 burpees, 100 double-unders, 20 L-arm DB snatches (35/50 lb), 20 R-arm, 400-m run, 50 single-arm OH DB lunges, 400-m run, 20 L-arm snatches, 20 R-arm, 100 double-unders, 20 burpees

Intermediate: Same format with 15 burpees, 50 double-unders, 20/35 lb dumbbells

Beginner: Same format with 10 burpees, 50 single-unders, 10/15 lb dumbbells, 200-m runs, 25 walking lunges

Accessory: 2,800-meter ruck (14/20 lb). Stretch: 1:00 forearm stretch + :30 calf stretch per side.

Stimulus: Complete in 12:00 – 18:00. Burpees in 1:00 – 1:30, double-unders in 1:00 – 2:00, snatches under 1:00 per arm, runs in 2:15 or faster.

Day 7: Rest

Week 5

Day 1

Rx'd: For time: 9 handstand push-ups, 100-m run, 15 hand-release push-ups, 200-m run, 21 DB floor press (35/50 lb), 400-m run, 21 DB floor press, 200-m run, 15 hand-release push-ups, 100-m run, 9 handstand push-ups

Intermediate: Same format with 6 HSPU, 12 hand-release push-ups, 15 floor press (20/35 lb)

Beginner: Same format with 6 DB shoulder presses (10/15 lb), 12 hand-release push-ups from knees, 15 DB floor press (10/15 lb), 200-m runs

Accessory: 8 sets of :20 hollow rocks / :10 rest. Stretch: 1:00 lat foam roll per side + 1:00 calf foam roll per side.

Stimulus: Finish in 10:00 – 15:00. Today focuses on pressing stamina. Expect muscular fatigue. Take breaks with reps still in the tank and avoid failure. These strategies will come in handy during Murph.

Day 2

Rx'd: For time: 27-21-15-9 dumbbell thrusters (20/35 lb) + pull-ups

Intermediate: For time: 21-15-9 dumbbell thrusters (15/25 lb) + pull-ups

Beginner: For time: 21-15-9 dumbbell thrusters (10/15 lb) + jumping pull-ups or ring rows

Accessory: 3 sets of 15 banded side steps per side + 15 banded good mornings. Stretch: 1:00 banded shoulder stretch per side.

Stimulus: Complete in 5:00 – 12:00. This should be a short, sprint-style effort. Loading should allow at least 10 unbroken thrusters. First set of pull-ups in 2:00 or less.

Day 3

Rx'd: For time: 1,600-meter run

Beginner: For time: 800-meter run

Accessory: 3 sets of 1:00 sit-ups + :30 side plank per side. Stretch: 2 rounds of 1:00 calf roll per side + 1:00 quad smash per side.

Stimulus: Complete in 10:00 or less. If you complete your mile in 10:00, plan to spend at least 20:00 running during Murph (knowing the second run is always worse). Advanced athletes can consider a vest.

Day 4: Rest

Day 5

Rx'd: AMRAP 20: 200-m run, 5 DB power cleans (35/50 lb), 25 push-ups, 5 DB power cleans, 50 air squats, 5 DB power cleans, 75 double-unders

Intermediate: Same format with 20/35 lb, 15 push-ups, 25 air squats, 35 double-unders

Beginner: Same format with 10/15 lb, 15 push-ups from knees, 25 air squats, 50 single-unders

Accessory: Accumulate 20 – 30 strict pull-ups, banded pull-ups, or ring rows. Stretch: 2 sets of :30 foam roll IT band per leg + :30 lacrosse ball roll per foot.

Stimulus: Complete 3 – 6+ rounds. Loading should allow unbroken reps. Push-ups, air squats, and double-unders in 1:30 or less.

Day 6

Rx'd: 3 rounds for time: 30 alternating DB snatches (35/50 lb) + 20 shuttle runs (25 ft out and back)

Intermediate: Same with 20/35 lb

Beginner: 3 rounds: 20 alternating DB snatches (10/15 lb) + 10 shuttle runs

Accessory: 3,200-meter ruck (14/20 lb). Stretch: 1:00 double-forearm stretch + 1:00 seated hamstring stretch.

Stimulus: Complete in 10:00 – 15:00. Loading should allow 10+ unbroken reps. Maintain 7 shuttle runs per minute.

Day 7: Rest

Week 6 (Deload)

Day 1

Rx'd: 5 sets for time: 600-meter run. Rest 3:00 between rounds.

Beginner: 4 sets for time: 400-meter run. Rest 3:00 between rounds.

Accessory: Accumulate 50 V-ups. Stretch: 2 rounds of 1:00 calf roll per side + 1:00 quad smash per side.

Stimulus: Complete each run in 3:30 or less. Score is total time.

Day 2

Rx'd: 10 rounds for time: 2 DB snatches per arm (35/50 lb) + 3 DB goblet squats + 4 pull-ups

Intermediate: Same with 20/35 lb + 3 pull-ups

Beginner: Same with 10/15 lb + 4 jumping pull-ups or ring rows

Accessory: 3 sets of 15 banded side steps per side + 15 glute bridges. Stretch: 3 sets of :30 reach, roll, and lift + 20 banded pull-aparts.

Stimulus: Complete in 6:00 – 12:00. Pull-ups in no more than 2 sets. Maintain unbroken reps as long as possible.

Day 3

Rx'd: 5 rounds for time: 8 hand-release push-ups + 8 alternating DB front-rack lunges (35/50 lb) + 8 DB push presses + 400-m run

Intermediate: Same with 5 push-ups

Beginner: 5 rounds: 8 hand-release push-ups from knees + 8 alternating reverse lunges + 8 DB push presses (10/15 lb) + 200-m run

Accessory: Accumulate 3:00 side plank, switch sides as needed. Stretch: 2 sets of :30 Samson stretch per side + :30 elevated pigeon stretch per side.

Stimulus: Complete in 12:00 – 16:00. Finish 400-m runs in 2:15 or less.

Day 4: Rest

Day 5

Rx'd: AMRAP 10: Ascending ladder of 2-4-6-8... box jump-overs (20/24 in) + burpees

Beginner: Same with box step-up overs (12/20 in)

Accessory: 4 sets of :20 air squats / :10 rest. Stretch: 2 rounds of :30 figure 4 stretch per side + :30 couch stretch per side.

Stimulus: All athletes should aim for the round of 14+. Advanced athletes target the round of 18. Advanced athletes who have completed Murph previously can consider a vest.

Day 6

Rx'd: For time: 100 double-unders, 25 sit-ups, 50 alternating DB clean and jerks (35/50 lb), 25 sit-ups, 100 double-unders

Intermediate: Same with 50 double-unders, 20/35 lb dumbbells

Beginner: Same with 50 single-unders, 15 sit-ups, 30 alternating DB clean and push presses (10/15 lb)

Accessory: Rest, stretch, recover. 1,600-meter ruck (14/20 lb). This should feel easier than previous weeks given the deload.

Stimulus: Complete in 6:00 – 12:00. Double-unders in under 2:00. Maintain 10+ reps per minute on clean and jerks.

Day 7: Rest

Week 7: Murph

The Workout

Rx'd: For time: Run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, Run 1 mile. Partition the pull-ups, push-ups, and squats as needed. If you have a 14/20-lb vest or body armor, wear it.

Intermediate: For time: 1-mile run, 50 pull-ups, 100 push-ups, 150 air squats, 1-mile run. Partition as needed. Head out for the second run no later than 25:00.

Beginner: For time: 800-m run, then 10 rounds of 5 ring rows + 10 push-ups (from knees or elevated) + 15 air squats, then 800-m run. Head out for the second run no later than 20:00.

Accessory: Rest, stretch, recover. 1:00 scorpion stretch per side, 1:00 banded overhead external rotation stretch per side, 1:00 couch stretch per side.

Stimulus: Complete in 35:00 – 50:00. Maintain a consistent pace throughout. Keep runs under 10:00 each. Partition the gymnastics movements into smaller, manageable sets that allow for unbroken reps. Consider a vest only if you have done Murph before or have been training regularly in a vest.

About Murph

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael P. Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

The Murph Challenge

Since its inception in 2014, The Murph Challenge has served as the official annual fundraiser for the Lt. Michael P. Murphy Memorial Scholarship Foundation. From its humble beginnings of awarding one scholarship a year, the Foundation now awards over 43 scholarships annually.

Official 2025 registration for The Murph Challenge includes an exclusive shirt or tank top and the ability to upgrade with a 2025 official hat and patch. Participants are also registered to enter their official 2025 time on the website and see how they rank on The Murph Challenge Worldwide Leaderboard.

Register for The Murph Challenge

Murph 2026 at CrossFit BC, You Are Invited

Every year, the energy at our community Murph is something members talk about for weeks. Monday, May 25, 2026, we are doing it again, outside the gym in Olympic Village, with afternoon heats so people can come straight from work, family, or other morning commitments.

What to expect on the day

• Afternoon heats, staggered start times so the rig stays moving and no one is waiting. Final schedule confirmed closer to the date.
• All levels. Rx with a vest, Rx, intermediate, beginner, and team partitions. Coaches help you pick a version you can finish strong.
• Drop-ins welcome. Members, visiting athletes, friends, and family. See drop-in info if you are not a CFBC member.
• A full coaching team on the floor for pacing, scaling, and partition strategy.
• Music, snacks, and the rig set up outside on the patio. Bring a vest if you have one.

How to get involved

• Members: Sign up through the app once heats are posted.
• Drop-ins and first-timers: Send us a message and we will save you a spot in a heat that fits your level.
• Want to train for it? Start the 6-week plan above on April 13, or book a quick chat with a coach to build a custom run-up.

This event is bigger than a workout. It is a moment our community shows up for each other, for Lt. Murphy, and for everyone who has served. Whether you finish in 35 minutes or 75, the only thing that matters is that you showed up.

Train With Us Before Murph

If you are new to CrossFit BC and want to be ready for May 25, the easiest on-ramp is our 30-Day Lifestyle Reset or our Foundations program. You will learn the movements, build a base, and get to know the coaches before race day. Already training? Drop into any class, your first three classes are on us.

This six-week program was created by CrossFit.com. We are sharing it with our community to help every athlete, from beginner to competitor, show up ready on game day.