Murph 8 Week Program

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Crush Your Goals

Crush your murph goals:

Whether this is your first or twentieth Murph, if you are ready to crush this Hero WOD we have the plan for you.

1. Build the foundation

Two runs and high-volume gymnastics work makes the Murph workout a serious challenge. This 8-week plan will build your capacity in all of these skills to set a PR on game day!

2. Kill bad form

Coach Jonny B, 3x games athlete Pamela Gagnon and Doctor Zach Long have the experience and knowledge to help you avoid the pitfalls of bad form and injury.

3. Success begets success

What's next? Don't stop here, become a member and use the skills developed in this program to build your next achievement. Be the athlete you know you can be!

Get 1 Year Access to this Program

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Performance Training Done the Right Way

As a physical therapist, I see injuries happen from poor form and overtraining all the time. Athletes training for Murph without a solid plan get injured far too often, leading to them halting their skills training and ultimately not reaching their goals. Our program balances strength work, technique drills, and prehab exercises to build you up without breaking you down!

Learn from the best

Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Her programming is used across the country by athletes of all levels. She knows first hand what it takes to succeed as an athlete.

Prerequisites:

Ability to perform 50 pull-ups in a WOD
Ability to run 1 mile unbroken
Ability to do 100 pushups with good form
Ability to squat full range of motion with good form

Equipment needed:

Pull-up bar
Running space
Weight vest (optional)

There’s nothing like the feeling of success!

With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.

Whether you’re preparing for your first Murph or wanting to set a big PR, we’ve got the step-by-step guidance you need to have you Murph ready!

Inside the app

A personal trainer without the cost

Program Pricing

One Time Payment

Murph Prep Program

$49.99

✅ Access to the Murph Prep Program for 1 year

✅ Access to our a virtual Bar Muscle-Up workshop

✅ Become a member of the global Performance Plus community via our private Facebook group

✅ Coaching from Gymnastics Expert Pamela Gagnon and Physical Therapist Dr. Zach Long

✅ Success guarantee. Crush Murph or get your money back (assuming you have all the pre-requisites and follow the program perfectly).

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Monthly Membership

$34.99 _/month

✅ Murph prep Program Included In Membership

✅Access to the 50+ other Performance Plus Programs aimed to help you achieve your goals

✅ Access to 1,000+ video exercise library

✅ Get access to our 50+ Movement Specific Programs

✅ Take all of our virtual workshops for FREE