There are a handful of CrossFit Heroes WODs, Benchmark Workouts, named after fallen service members to push you to their limits. But maybe there is no hero who is more honored (or more challenging) than Murph.
You know all about Murph when you're training on a CrossFit box on Memorial Day. Murph, named after Navy SEAL Lieutenant Michael Patrick Murphy, is training the election on the boxes on Memorial Day to honor the men and women of the armed forces who have lost their lives.
Murphy was a Navy Seal killed in action in Afghanistan. After his death, he was awarded the Medal of Honor for his deeds, the highest honor of the US military. He was the first US Navy member to receive the award since the days of the Vietnam War. He designed Murph during the mission and it became one of his most important workouts. It has also become a favorite of Hollywood celebrities, with people like Chris Pratt, Dwayne Johnson and John Krasinski doing all they can to raise awareness of veteran issues.
It's also one of CrossFit's most intimidating hero WODs, thanks to a pair of 1
But you can do Murph. You only need an intelligent plan. I will give that to you now.
There are two ways to get through Murph, none of which is easy. In any case, work through the following parts.
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- Another 1-mile run
When the event popped up At the 2016 CrossFit games, the competition was " unpartitioned, which meant you had to finish all the moves in sequence and complete all 100 pull-ups before going on the push-ups.
In most cases, however, you will see people "partitioning" them. This means that you can do the pull ups, pushups and squats in any order and at will. For example, you can do 10 pull-ups, 20 push-ups, and 30 squats for 10 sets. This will help you move faster, as one muscle group can recover (at least a little) while another one is exercising.
In both cases, it's all about the tempo. And in any case, if you really want to experience the true Murph experience, you will be able to lead the entire fight with a 20 pound weight vest.
Do you need a weight vest for your Murph? Take a look at this option from Hyper Wear or one of these great options.
Setting your Murph target
Some CrossFit workouts are sprints. This is not one of them. You want to set your own pace and should expect a 30- to 40-minute pace – if not more. A beginner should expect to finish Murph in 50 minutes. Experienced CrossFitter can shoot in 35 minutes. I'm done in less than 32 minutes.
Incidentally, these times apply to the partitioned version of Murph; The unpartitioned version is even more malicious. Check out the 2016 CrossFit games for proof when the unpartitioned version of Murph was an event. Josh Bridges was first in 34:38. Three-time champion Mat Fraser finished second in 35:48. Take the unpartitioned murph at your own risk.
All in all, this workout is relative to you! Once you've found a strategy, step back and estimate the goal you want to achieve, based on how well you can use pull ups, pushups, and squats. And remember, this weight vest will catch you up after a while, no matter how strong you are in these calisthenics moves.
Your Murph Schedule
In this breakdown, we focus on the partitioned version of Murph, as this is the more common challenge. Also in Murph there is a lot of strategy. Mentally, we can break the challenge into three parts: the opening mile, the moves, and the end mile.
Your First Mile
Like many CrossFit longer-running workouts that open with a cardiobased buy-in, the first mile run will not win you on this workout, but it could spoil things for you. It is common for people to want to get out of the gate, but unless you are a very experienced runner, you should not do so. Instead, start with a moderate, comfortable pace, play it safe and gradually pick up the pace as you progress. On this mile you do not want to burn out, because the "meat" of the training is still in front of you.
Think about your mile divide into quarters or thirds and increase the pace with each interval You should reach only 70 to 75 percent of your best mileage on this run.
Once you are done While the movements seem to be simple (Pushups and squats are pretty easy), you'll need a plan here … To reach your best time, you'll have to split reps so you can not move ep all the time without making a mistake and missing a repeat. Your goal is to make a fixed number of reps of the pull-up, d Ann down and do a set number of reps of the pull-up and then do a set number of repetitions of the squat. You repeat your repeating scheme until you have completed all necessary repetitions of all three moves. Your goal is to minimize calm; It's okay to divide the repeats into many groups, but keep moving!
As with most CrossFit training sessions, small details can make a big contribution to this training. So optimize your setup before you dive into the exercises. They want to find a chin-up bar that does not have to be jumped too high to reach them. Also find your best pushup position before fatigue sets in. Chalk your hands and place handprints on the ground to mark your ideal hand position. Make sure your hands are in position directly under the chin-up bar. This allows you to fall seamlessly to the floor and access the individual pushups directly. Also, try to squat directly under the counter. In this way, you can ideally jump back to the bar and do pull-ups after the last squats.
Most people will eventually encounter problems either on the pull-ups or on the push-ups (or both). Your shoulders and chest are smaller muscle groups, so you need to get tired quickly and recover. Therefore, you should play to your strengths and be creative as you divide the reps. Let's go through the motions and then analyze some common repetition schemes.