Description
Murph Prep is a comprehensive 6-week training program created to get you ready to take on the hero workout Murph as part of the Rogue Move programming and cycle series.
A workout originally created by Medal of Honor recipient Lieutenant Michael P. Murphy while on deployment named Body Armor, it was later renamed Murph in honor of LT. Murphy. This workout combines running, push ups, pull ups, and squats while wearing a weighted vest, and has been completed by the CrossFit community to pay homage to the fallen hero and his team annually since first being posted on CrossFit.com in 2005.
The purpose of this program is to prepare you to be able to complete or improve your time in the hero workout Murph. It combines the same movements used in the workout to get you ready for the volume of running and gymnastics involved in the workout, while wearing a 20lb/14lb vest. Although a vest is recommended, it is not required to complete the program. Additional strength sessions are also included for those looking to get stronger in the lead up to Murph, but are optional.
Murph Prep training sessions take approximately 1-1.5 hours to complete with 12 minimum running and gymnastics focused sessions, and 6 optional strength sessions. You should aim to complete the program about one week prior to taking on Murph.
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