MURPH
PREP
2026
A 6-week training program designed to get everyday athletes — at any level — ready for the Memorial Day hero workout. Pull-ups, push-ups, running, and squats. 3–4 short sessions a week. $49 · Kanna Members
Count Me In
6 weeks of programming, weekly reminders, and a spot at our Memorial Day Murph. All levels welcome.
Program starts April 13, 2026 · Email us to reserve your spot
What Is
Murph?
A hero workout named after Navy Lieutenant Michael Murphy, performed every Memorial Day by CrossFit gyms worldwide. It's one of the most iconic — and brutal — benchmarks in functional fitness.
Most athletes partition the middle section into 20 rounds of 5 pull-ups / 10 push-ups / 15 air squats between the two runs. Partner Murph — splitting everything 50/50 with a teammate — is a great goal for first-timers. All scales are welcome.
Every Level.
Every Goal.
Beginners
Can't do an unassisted pull-up yet? Perfect starting point. You'll do ring rows and elevated push-ups and build real, measurable strength over 7 weeks. Many members get their first pull-up during this program.
Intermediate & Advanced
You've got pull-ups, but can you string together 100 of them? This program builds the volume, pacing, and endurance to handle Murph without falling apart at round 12. Strict pull-ups are the focus early, kipping earns its place later.
Vest Athletes
Training for a weighted Murph? The program introduces vest work gradually — runs first, then conditioning, then full sessions. We don't just throw 20 lbs at you and hope for the best.
6 Weeks.
One Goal.
3–4 sessions per week on top of your normal classes. Most days are under 10 minutes — before a workout, after, or at home. One day per week is a longer Murph simulation.
Start April 13th.
Finish May 25th.
Email us to reserve your spot. We'll send you the full program and Week 1 workouts before April 13.
Questions? Email [email protected]