Murph Prep

Our Murph Prep Program:

  • 6 Weeks of Programming
  • 3 days a week, 30-45 minutes each session
  • Scales are provided for each movement
  • You do NOT need to have Rx pull-ups or push-ups to start
  • An optional 4th day of running and core/grip is provided as well
  • $58.99 with lifetime access

*sign up today, pick the date to start that works for you!

You need access to a pull-up bar *if you’re scaling you’ll want access to a barbell on a rig to do scaled pull-ups or bands on a pull-up bar


The Hero WOD Murph was created to honor the sacrifice and service fallen Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. It is one of the most famous CrossFit hero wods to commemorate the bravery Lt. Murph showed on that fateful day. You can read about his heroism HERE.

The workout is:

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

*all while wearing a 20Lb vest. For the CrossFit Hero WOD, female athletes can use a 14# vest

Questions? Shoot us an email info@competitivefemaletraining.com