If you are a fitness freak then you must have heard about “Murph” the father of all the workout routines among CrossFit Hero WODs. In this article, we will review MurphCrossfit Workout.
Murph WOD is named after a 29 year old Navy Lieutenant Michael Murphy who lost his life in a war in Afghanistan after 2-hour firefight pursued. The four man team of Lieutenant Michael Murphy was outnumbered by 40 enemy combatants. To honor Lieutenant Michael Murphy, due to the fact that this workout used to be his favorite and he’d given it the name “Body Armor”, this workout was named “Murphy”. It is a killer workout while maintaining its simplicity, utterly intimidating yet remarkably amenable. All you need is a little courage, CrossFitSurvival kit and a helluva cardio system to keep you going while workout.
The workout consists of initial1 mile Run, which is then followed by 100 Pull-ups, 200 Push-ups, 300 Squats, and another 1 mile Run. This whole workout seems quite difficult and unachievable but most of the athletes complete this routine while wearing a 20-pound weight vest. This workout only demands a smart strategy and physical tactics and presence of mind. If you keep your senses alive and working, you can do it very easily. Here are some tips which I found useful in completing the Murph:
Don’t dash the first run.
You don’t need to hurry in the start. Remember, “Slow and Steady Wins the Race”. Start slow and steady and keep going.
Don’t carry the weights.
Initially, you don’t need to carry the weight vest, keep yourself free from any extra baggage you will regret it in the last mile.
Do break up the sets.
You don’t need to do all the reps at once. It’s good to break the sets and do it in parts. You will see Pro CrossFitters doing it in one go for beginners it is not recommended.
Rehearse the workout.
Before going into actual Murgh workout you need to practice the routine through mega sets of light exercise to condition your brain for the big day. This thing will prepare your mind and body for the actual workout.
Hydrate like hell.
Keeping yourself hydrated is the key to successful Murph routine. Start your hydrating routine before 2 or 3 days of the Memorial Day so that you will be fit and hydrated on the starting line.
Don’t run on an empty tank.
Don’t run on the empty or too full stomach. Keep yourself filled up with carbs and electrolytes but there is no need to overdo. You can take a shake of easily digestible supplement with carbs and proteins.
Save energy on each rep.
Quality is always better than quantity and speed. Keep this thing in mind and do your reps. Saving small amounts of energy during your reps will make up huge energy saving at the end which will be useful in the last run.
Remember: Mind over matter
Remember it’s all mind game in the end. Many athletes get halfway and realize that they have worn out and then they panic. Instead, keep yourself focused and always think about your next rep.
Keeping these things in mind, you can easily get through Murph workout.
Khalid Irfan is a Fitness expert who enjoys spending time in gym. He also enjoys being in the outdoors and exploring new opportunities whenever they arise as well as researching new topics to expand his horizons.