Murph Training Plan - The Barbell Physio


Strength & Endurance
About This Project


The strength, drills, and tips you need to achieve a Murph PR



Have you always wanted to complete Murph un-partitioned in a weighted vest, but never been able to? Do you want yo break the elusive 40:00 time barrier? Do you want to complete Murph and not be broken afterwards? Do you want to keep gaining on your fitness with minimal equipment?


Then you need this program!


There’s nothing quite like the feeling of achieving your goals. 


With the right mix of well-periodized programming, drills, prehab exercises, and guidance, you will PR Murph in 8 weeks and do it injury-free. 

Whether it’s your first Murph or tenth, we’ve got the step-by-step guidance you need to build the strength towards your PR


8 weeks of programming, drills and prehab exercises for $19.99

Murph Training

“Rx-ing Murph is a huge deal.”


By spending the next 8 weeks training for Murph you will not only get more physically fit, but you will develop a savage mentality and toughness that will carry over to the rest of your workouts. You will not only PR your Murph time, but you will also gain capacity in every other area of fitness.


Join leading gymnastics expert Pamela Gagnon, Dr. of Physical Therapy Zach Long, and CrossFit Level 3 Coach Johnny Bouchard. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury. Johnny covers properly periodized CrossFit programming.  




  • 2 Strict Pull-Ups
  • 5 Kipping Pull-Ups
  • Legit chest to ground push-ups


  • Pull-Up Bar
  • Place to run
  • Weighted Vest (if possible, but not necessary)


8 weeks of programming, drills and prehab exercises for $19.99

  • What You Get

    • Programming, drills and prehab strength written by the pros that will help you PR murph while avoiding injury.
    • An app for your iphone or android to bring along whenever you work out
    • 4 weeks of workouts, 4 days per week
    • A variety of exercises, strength progressions, and drills to build strength in your weighted vest push-ups, squats and pull-ups.

Take a look at some of the exercises you’ll see in our Murph Training Program

A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to training for Murph— on top of the training you’re already doing. You’ll only need 30 minutes a day, 4 times a week to complete these exercises and see results.


We have given you a step by step guidance for optimal results.

Guaranteed Results


We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.

Ready to PR Murph in 8 weeks?