Murph Preparation Program
Murph Preparation Program is a 4-day conditioning training approach focused on work capacity and calisthenics. Use this page to understand the training style and organize your workouts in Gym Log.
What is the Murph Preparation Program?
Murph Preparation Program is a 4-day conditioning training approach focused on work capacity and calisthenics. Use this page to understand the training style and organize your workouts in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Back Squat — moderate strength work
- Pull-Up — submaximal sets
- Push-Up — submaximal sets
- Run — easy/moderate
Build volume gradually and avoid frequent all-out Murph simulations.
- Run — intervals or tempo
- Pull-Up — volume
- Push-Up — volume
- Air Squat — volume
Break large rep targets into sustainable sets.
- Deadlift — moderate work
- Overhead Press — moderate work
- Pull-Up — controlled volume
- Core
Strength work supports the goal but should not undermine running and calisthenics recovery.
- Run — longer easy effort
- Pull-Up — partitioned volume
- Push-Up — partitioned volume
- Air Squat — partitioned volume
Progress total workload gradually and use an appropriate scaled version when necessary.
How to use it
- Strength or conditioning work
- Supporting exercises
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured conditioning routine with a clear weekly schedule.
Goal
Work capacity and calisthenics
Progression
Murph preparation combines running with high-repetition pull-ups, push-ups and squats. Increase total volume gradually and practice sustainable partitioning before testing the full workout.
Accuracy note
Gym Log original Murph-prep template; it is not an official CrossFit training plan or coaching prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Murph Preparation Program
How many days per week is the Murph Preparation Program?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Murph Preparation Program for?
People seeking a structured conditioning routine with a clear weekly schedule.
Can I track the Murph Preparation Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.