MURPH IS THREE WEEKS AWAY!
Memorial Day Murph is a CrossFit tradition that has also become a tradition at the Cove since opening our doors some three years ago. If you haven’t heard of “Murph” it is a “Hero WOD” to honor fallen U.S. soldier Michael Murphy. He gave his life in the mountains of Afghanistan trying to protect to the lives of his fellow soldiers. This workout is to celebrate his life and sacrifice and the sacrifices of so many other brave men and women in our military who fight eveyy day for our freedom.
It is a daunting workout consisting of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats followed by yet another 1 mile run (you can break up the pull ups, push ups, and squats any way you want). We offer lots of versions of this workout to make it approachable to any athletes. Doing it as a team is a blast, shortening the run or lowering the rep scheme are other ideas to make it achievable. We will have more articles on Murph in the coming weeks, but to ensure the safety of our athletes we want help you find a version that is perfect for you.
For those athletes that are looking to get ready for “Murph” we want to offer up some ideas that you can do to prepare before or after class. You can try these mini workouts with whatever scale works for you.
- Do TWO to THREE rounds of Cindy before or after each class you take. Next week do FOUR rounds of Cindy before or after class. Build up in volume over the next three weeks!
- Try some runs with body weight movements. For example – run a 400 meter run, try 2 rounds of Cindy, run another 400 meter, and knock out another round of Cindy. This is a great little piece that should take you under 10 minutes.
- For an open gym workout, try a 800 meter run, followed by 5 rounds of Cindy. Run another 800 meters and complete the workout with 5 more rounds of Cindy. This is a great way to find a good running pace with all the other work you have to do for this workout.
- Try some ladders – a ladder is simple series of small sets followed by a short rest between each one. For example,
Pull ups, 1 rep, rest 10 seconds, 2 reps, rest, 3 reps, rest, 4 reps. (Total 10 reps) Complete 1 to 3 ladders
Push ups 2 reps, rest 10 seconds, 4 reps, rest, 6 reps, rest, 8 reps, (Total 20 reps)
Complete 1 to 3 ladders
Air Squats 3 squats, rest 10 seconds, 6 reps, rest, 9 reps, rest, 12 reps.
Complete 1 to 3 ladders
Over time you can add reps to those ladders. The key is those short periods of rest. Long workouts like Murph are all about pacing.
- Solid Push Ups are the key to success for most people doing Memorial Day Murph . 200 Push Ups is a HUGE volume, even breaking up the reps into small sets. Try to hit 20 each morning and sneak in another 10 to 20 at some point during the day over the coming weeks. Over time you WILL get stronger in this movement.
Remember that Murph is about remembrance, fun and community. Don’t stress about it or think you have to drop all your other fitness goals to get ready. We just want to offer you some healthy ways to start the fun a little bit early and get your ready for one of the best days at the Cove.
Back Squat 3/3/3/3/3/3 (80-85%) across
Every 2 minutes for 12 minutes
Max Wall Balls
Open: 20/14 (must be unbroken sets)
Coach’s Tip: We are looking for 6 sets of 3 reps for our back squats today. We are continuing the build up our intensity in this movement.
Bethany M. crushing it per usual.