CrossFit MURPH Training Plan


• 3 Weeks, 5-on, 2-off training schedule
• Designed specifically to reduce Murph times
• Individually-scaled programming
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


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)
200x Push-ups
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.

Required Equipment

-Pull Up Bar
-Running Track or a way to measure distance in meters.
-Broom Stick or PVC Pipe for Shoulder Dislocates
- Weight vest or IBA (optional - wear it to complete this plan if you plan on wearing it during the event)

Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.



Once again I just wanted to say thank you, we decided to do Murph as part of our annual SWAT PT test which was today.  I started your program three weeks ago today and was able to complete Murph with my body armor in 43 mins. My prior experience with Murph was a 1/2 Murph w/o armor a few days before you released the training program. It was a chore to even finish.
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