May 27

Murph [Hero]

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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

REPEAT FROM 11/23/23


Same as class

For the Coach

Resource Drive

Workout Overview


Today’s workout and lesson plan are designed to fit into a longer than 60 minute class. The lesson plan timeline is designed to fit a 90 minute class. Adjust the time cap accordingly if you are completing Murph in a standard 60 minute class today.


Total time. Vested and non-vested variations will both count as Rx.


Run | Each mile should be completed in under 11 minutes.
Gymnastics | The pull-ups and push-ups should be able to be completed in no less than sets of 5 in order to perform this workout as prescribed. See modifications for scaling options.

The One | Teaching Focus

Full Range of Motion
Today’s teaching focus is a through line across all movements.

Pull Ups|  Chin must pass over the top of the bar.Push-Ups|  Chest must touch the floor.Air Squats|  Hips and knees fully extend at top and hips pass below top of knee in the bottom.


Reduce Distance
2000m Row
4000m Bike
1600m Ski
1200m Air Run

Pull ups / Push ups / Air squats
Reduce Totals (75/150/225 or 50/100/150 reps)
100 Push-Ups/200 Sit-Ups/300 Air Squats
200 Push-Ups/400 Air Squats
300 Push-Ups/300 Air Squats
200 Sit-Ups/400 Air Squats


Today’s workout and lesson plan are designed to fit into a longer than 60 minute class.

“Rx” as programmed by CompTrain is partitioned however and completed without a weighted vest.

There are many variations of this workout within the CrossFit community and there are many opinions on what is considered “Rx.” For our measurable and repeatable purposes, we program Murph in a partitioned format and without a vest.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-11 minutes)

General Flow

  • :15 - :20 each
  • Arm wraps
  • Arm swings
  • Knee pulls
  • Quad pulls
  • Boot straps
  • Knuckle draggers
  • Air squats
  • Downward dog w/foot pedal
  • Shoulder taps
  • Eccentric push ups
  • Push ups
  • 200m run

Rig Flow

  • :10 each
  • Dead hang
  • Scap pull ups
  • Kips (tight)
  • Kip swings (big)
  • Jumping eccentric pull ups
  • Workout movement

Specific Warm-Up
(9-21 minutes)

(11-15 minutes)

Demonstrate full range of motion

  • Push Up
  • Pull Up
  • Air Squat

(21-33 minutes)


(33-39 minutes)

(15-21 minutes)

Practice Round

  • 200m Run
  • 5 Pull ups
  • 10 Push ups
  • 15 Air Squats


Workout adjustments if needed

(39-55 minutes)

(21-81 minutes)

Look For

  • Pull Ups

Each rep should have the chin over the bar at the top and full extension of the elbow at lockout.

  • Push-Ups|

Chest should come close to or touch the ground on each repetition.  Ensure a full extension of the arms at the top of each push-up.

  • Air Squats

Cue athletes to squat below parallel and stand tall each rep. Cue athletes to keep their knees tracking their toes throughout each rep.

  • Post Workout Clean Up & Chat (81-90 Minutes)

Accessory Work

Additional Elements

Home Workout

100 Alternating DB prone rows
200 Push Ups
300 Air Squats


“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

After Party

3 Sets For Quality:
:30 Plank Hold
15  V-Ups
Rest 1:00 Between Sets

Have questions?

Reach out!

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