Murph Workout Training Plan

The CrossFit Murph Challenge is a workout named after a fallen Navy SEAL, Lt. Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005. This workout was created to honor his sacrifice and service, and it has become a popular event for CrossFit athletes all over the world. In this article I’m going to give you the ultimate Murph training plan, including how to warm up for the workout itself, and what you can do in the weeks leading up to it to prepare! If you need a refresher, here’s the work to be completed for time in hero WOD Murph; One-mile run 100 pull-ups 200 push-ups 300 squats One-mile run (wearing a 20lbs vest for males/14lbs vest for females) The pull-ups, push ups and squats can be partitioned any way. How to Warm Up For Murph? Start off by increasing your body temperature – 3 minutes of moderate movement on an erg of your choice, or a gentle jog should do the trick! If you’re feeling particularly tight, you can add in some stretches and shoulder openers here before moving on to a more specific warm up related to the workout itself; 3 Rounds for Quality: 10 Push up into Downward Dog (pause in downward dog) 10 Air Squats with a 3s eccentric 10 Kip Swings 3 Strict Pull-ups Remember that the job of the warm up is to prepare our bodies for the movements in the workout, so make sure that whatever warm up you go for, it mimics the patterns in the WOD. How Do You Prepare For Murph? You (hopefully) wouldn’t attempt to hit a 1 rep max deadlift without following a progressive strength program in the weeks leading up to it, and Murph is no different. The volume in Murph is likely a lot higher than you’re used to in your usual fifteen minute workouts so it’s a good idea to build up gradually. Here’s an example of a simple Murph training plan you can follow starting today! Week Beginning May 1st Every 5 Minutes for 30 Minutes: 200m run 2 Rounds: 5 pull-ups 10 push-ups 15 air squats Total Run Volume: 1200m Total Reps: 360 Week Beginning May 8th 8 Rounds: 200m run 6 pull-ups 8 push-ups 20 air squats 8 push-ups 6 pull-ups Total Run Volume: 1600m Total Reps: 384 Week Beginning May 15th 800m run 7 Rounds: 5 pull-ups 10 push-ups 15 air squats 800m run 7 Rounds: 5 pull-ups 10 push-ups 15 air squats 800m run Total Run Volume: 2400m Total Reps: 420 Week Beginning May 22nd 400m run 3 Rounds: 10 pull-ups 20 push-ups 30 air squats 800m run 5 Rounds: 10 pull-ups 20 push-ups 30 air squats One-mile run Total Run Volume: 2800m Total Reps: 480 Murph Total Run Volume: 3200m Total Reps: 600 What Workouts Can You Do For Murph? There are so many different ways you can approach this workout. If you don’t fancy the classic 100, 200, 300, you can partition the reps to keep moving throughout. Here are some of my favorite ways to split the reps; 20 Rounds: 5 pull-ups 10 push-ups 15 air squats Or, if you know 10 push ups at a time is going to slow you down, try splitting them like this; 20 Rounds: 5 push-ups 5 pull-ups 5 push-ups 15 air squats Too easy?You can cut the number of rounds back, increasing the number of reps per set; 10 Rounds: 10 pull-ups 20 push-ups 30 air squats If the overall volume seems way too high for your current fitness level, ‘Half Murph’ is a great option; Half-mile Run 10 Rounds: 5 push-ups 5 pull-ups 5 push-ups 15 air squats Half-mile Run They may not all be “Rx”, but if you find one that suits your ability and fitness level, that’s all that matters! There’s little point in slaving away for hours on end just so you can collect your Rx badge of honor at the end. Choose a workout that will provide the right stimulus and you can work towards Rx’ing it another year. Useful Links To Help You With Murph “Memorial Day Murph Strategy” by Wodprep.com “Ultimate Checklist for Murph Workout Beginners” by Wodprep.com “Murph Strategies: Partition Variations” by Boxrox.com “How To Use A Weighted Vest” by Wodprep.com “What Is A Good Time For Murph” by Wodprep.com To Summarize Murph is an extremely challenging workout, especially if you choose to wear a weighted vest, so make sure you’re well prepared and sufficiently warm before hitting this one! If you’re reading this with a few weeks to spare, I highly recommend following the plan outlined above to make sure you’ve built up the volume gradually – otherwise your body is in for a shock! Lastly, don’t forget to leave your ego at the door, remember the ‘why’ behind this workout, and have fun with your buddies at the gym!

Murph Workout Training Plan

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