Murph 8 Week Program

Murph 8 Week Program

Start Now $19.99

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Follow the Steps

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

Start Now $19.99
Included in Membership

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.

  • 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

Performance Plus Programming App Screen
Performance Plus Programming App Screen
Performance Plus Programming App Screen

DON’T stop with just one program

Membership includes all of them!

We have an EVER GROWING list of programming designed to make you the athlete you know you can be!

Here's what you get:

An App for Your Phone
All of our programming is delivered via one of the best apps in the fitness industry. No more messing with PDFs. You have the best programming in the world in your pocket.
Have a goal? We have a program for that! Membership includes access to over 30 programs that will help you achieve all of your strength, endurance, skill & mobility goals.
Membership includes accesses to our #Gymnasty twice weekly workouts. These workouts are complete Gymnastics WOD classes. Including pre-hab, skill, strength & WOD.
Membership includes access to our daily “Bulletproof Your Body” Programming. This programming is designed to be a 10 minute overlay for your current programming that is designed to bulletproof your body against injury.
Learn more about membership & pricing