Thursday, November 23, 2023


Download the full programming PDF below




For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Partition Gymnastics As Needed 

Time Cap: 60 Minutes

For the Coach

  • Stimulus 
  • Workout brief: 
  • Resource Links: 
  • Today we have what may be the most well known workout in our CrossFit community. While Murph is a significant challenge for athletes to complete, the main purpose behind this workout is to honor the sacrifices of our military service men and women. This is an appropriate day to choose the modifications and variations that challenge us most. This should be as much of a mental challenge as a physical one. 
  • Run. 12 minutes 
  • P/P/AS. 35 minutes 
  • Run. 12 minutes 

  • Teaching Focus 
  • Range of motion 
  • For both purposes honoring standards and increasing fitness we want to hold athletes accountable to full range of motion. When doing high volume gymnastics for time we often short the depth of our squats or lock out of our push ups. Be relentless in this today. As a teaching point, guide athletes to modify if they cannot hold the standard of the “Rx” movement. 

  • Through Line 
  • Midline 
  • In the run, a strong midline helps you maintain an upright and aligned posture while running. This alignment is crucial for efficient energy transfer.
  • In the push up, squeeze the stomach to keep the body moving as a unit 
  • In the pull up, your midline stability helps prevent excessive arching or swinging of the lower back during the pull.
  • In the air squat, squeeze the stomach each rep to keep from loading or rounding your back 

  • Modifications
  • Run 
  • Reduce distance 
  • Sub machine 
  • Push up 
  • Elevated push up 
  • Reduce volume 
  • Pull Up 
  • Reduce volume 
  • Ring rows 
  • Air squat 
  • Reduce volume 
  • Squat to target 

  • Logistics
  • With a 60 minute time cap you have very little time to designated to a warm up and even still will run a few minutes over in your class if you allow athletes the full 60 minutes. This is a great opportunity to lead and communicate well with your community. BE clear about the reasons we do this and that being why our timeline is uniquely longer today. 
  • Be clear that today isn’t the day to attempt new, more complex versions of movements. We want to keep it simple and focus on this being a mental and long physical challenge. 

Lesson Plan

  • Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
  • General Warm Up (6 Minutes) (3-9)
  • General flow 
  • 3 Rounds 
  • :20 downward to upward dog 
  • :20 inchworms with push ups 
  • :20 rig 
  • RD 1 | dead hang 
  • RD 2 | scap pull ups 
  • RD 3 | workout movement 
  • :20 air squat
  • Run
  • RD 1 | 100m run 
  • RD 2 | 200m run 
  • RD 3 | 400m run 
  • Focus on the time this run takes 

  • Specific Warm Up

  • Primer 3 Minutes (9-12)
  • Practice Round 
  • Break
  • Workout adjustments if needed

  • Workout (12-62)

  • Post Workout Clean Up & Chat 

Additional Elements 

  • Home Workout  [DBs & jump rope]

For Time:

1 Mile Run

100 DB Bent Row 

200 Push-ups

300 Air Squats

1 Mile Run

  • Mindset 

“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.

When we take responsibility and  look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

  • After Party 

2 Rounds

50’ Empty bar back rack lunge 

50’ Empty bar front rack lunge 

50’ Empty bar OH lunge