Three week long, sport-specific training plan design for athletes to improve their “Murph” completion time. “Murph” is a popular CrossFit workout often completed on Memorial Day.
1 Mile Run
100x Pull-ups (kipping)
300x Air Squats
1 Mile Run
Athletes may or may not wear a 20-25# weight vest or Individual Body Armor to complete this work out.
The goal is to complete Murph in the fastest time possible, and the body weight exercises take the more time to complete, for most, than does the runs. Few people will be able to complete the 100x pull ups, 200x push ups and 300x air squats unbroken. During Murph, you may partition the Pull-Ups, Push-Ups, and Squats as needed.
The best strategy is to partition these exercises, but complete them in as few rounds as possible. For most athletes, the pull-ups will be the limiting factor – most will be able to complete more push-ups and air squats, in one set, than pull-ups. This plan understands that pull ups will be the limiting factor, and uses rep partitioning based on your pull up ability.
Session 1 in the plan tests your 1 mile run time, and max kipping pull-ups, and “scales” the following training base on these results using sprint charts for the running, and set/rep schemes for the body weight exercises. The plan includes Sprint and bodyweight Repetition Charts based on these Session 1 results.
This program deploys a 5 on, 2 off, training schedule. It is assumed you’ll train Monday through Friday, and take the weekend off. You’ll want to start this program the three Monday’s prior to your Memorial Day “Murph,” so you’ll have two days total rest prior to the event.
Why Is This a Legacy Plan?
Several years ago we received a request to build this plan. It’s preformed very well over the years, but we haven’t updated the programming to our most recent theory.