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Beat Your Best: Murph Training Plan

Witness The Fitness

Functional Fitness
Coach
Max Davis

Ready to absolutely thrash your old Murph time? This program is built to take your performance to the next level with a targeted approach to the strength, endurance, and capacity you need for Murph.

You'll build raw power through progressive overload on the squat, bench, and deadlift, while weekly pull-up and monthly push-up progressions grow your upper body strength. Running three days a week — including intervals and training runs — preps your endurance for race-day pacing.

With Murph-specific progressions tailored to your experience level and time trials to simulate the full workout, you’ll be ready to dominate come Memorial Day. Add in CrossFit-style GPP sessions twice a week to round out your fitness, and rest days on Thursdays and Sundays to recover strong.

This program isn’t just about finishing Murph, it’s about setting yourself up for a major PR.

$35
Get Beat Your Best: Murph Training Plan
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Targeted Murph Progressions
From pull-up and push-up capacity progressions to simulated time trials, every aspect of the program is built to prepare you for the unique demands of Murph so there are no surprises on the big day.
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Balanced CrossFit Programming
Stay sharp with two CrossFit-style GPP workouts each week. These sessions are designed to complement your Murph training by hitting key movement patterns and maintaining overall fitness.
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Massive Capacity & Endurance
Training runs, push-pull-squat workouts, and Murph-specific pacing strategies will boost your capacity, improve recovery between efforts, and lock in the endurance needed to finish faster without burning out.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Pull Up Rig // Barbell // Dumbbells
Recommended
Weight Vest
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Sample Week
Week 1 of 12-week program
Sunday
Week 1: Deadlift + Interval Run

A

Deadlift

5 x 5 @ 65 %

B

Run

1 x 20:00

Monday
Week 1: Pull-ups + Metcon

A

Pull-Up

4 x 8

Row + HSPU + DB FR Lunge

B

AMRAP 20 mins 20/14 cal Row 10 Handstand Push ups or DB Push Press 50 ft DB Front Rack Walking Lunge

Tuesday
Week 1: Bench Press + Training Run

A

Bench Press

4 x 10 @ 65 %

B

Run

1 x 2

Thursday
Week 1: Back Squat + Metcon

A

Back Squat

4 x 10 @ 65 %

Ski + Sq. Clean + STO

B

AMRAP 15: 20/14 cal Ski 6 Squat Clean 135/95 12 Shoulder to Overhead 135/95

Friday
Week 1: Murph Simulation

Conditioning

A

Half Cindy, Half Murph-running

Buy in: 800 m run AMRAP 10 min 5 pull ups 10 push ups 15 air squats Buy out: 800 m run

Coach
More from Witness The Fitness
coach-avatar Max Davis

A former D1 runner for UCLA turned competitive CrossFit athlete with a sub-30 Murph time (28:44!!) and WZA podium finishes — Max brings elite athletic experience to his coaching. His commitment to the grind rejects gimmicks and delivers mad results.

FAQs
Who is this for?
You're a novice to advanced Crossfit athlete and you've already done Murph at least once. You can move with intent and are relatively used to standard Crossfit training volume. Scaling is ok! As long as you're working to level up.
Beat Your Best: Murph Training Plan
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