Countdown to Murph
TIPS TO TACKLE MURPH!
Americans celebrate the lives and honor the memories of their fallen soldiers every Memorial Day. As CrossFitters, on this day (May 29th), Navy SEAL Lieutenant Michael Murphy is memorialized by thousands of people completing the CrossFit hero WOD (workout of the day), which is titled “Murph” in his honor. This is meant to be a day for community and remembrance, and we want everyone to have FUN and stay HEALTHY as they tackle this challenging WOD.
Tuesday’s workout (Run, Cindy, Run) was meant to give you a taste of what May 29th will feel like. We hope you paid close attention to movement/form and used it as practice for how to pace yourself throughout. We ask that everyone comes that day with a game plan and STICKS TO IT. We’ll have numerous ways to approach (and scale) the day, but wanted to get you thinking about your options sooner than later. Here are some ways to think about tackling the workout itself:
- Break up the reps in easy bit sized pieces. Most people opt for 5 pull ups, 10 push ups and 15 air squats (for 20 rounds) to get to the 100/200/300 total rep count
- For most, the PUSH UP is the first to fail. If this is an area of weakness for you, consider breaking up the push ups even more. Go 5 push ups, 5 pull ups, 5 push ups, 15 air squats (for 20 rounds).
- Consider doing “TEAM MURPH”. Find two or three friends (or we can pair you up) and split the volume. For those of you who love partner WODs, this is a super fun way to attack the day!
- HALF MURPH is a great option as well. You can cut the runs to 800’s and then hit 50, 100, 150 reps. We still STRONGLY advise you break up the reps it smaller sets!
- Or you can just do it as an AMRAP. Let’s say 30 minutes is a good “feeling” time cap for you. Go for a run then do a 10 or 12 minute “Cindy”. Then hit another run! Cap yourself at 30 minutes.
We will be posting numerous tips and recommendations for how to tackle this workout on the day itself, but will also be providing information on how to be well prepared leading up to the day (everything from hydration to handcare). Please take the time to read it all!
STRENGTH
8-10 Toes to Bar
8-10 Ring Dips
4 Rounds
WOD
PART ONE
10 Minute AMRAP
15 Slam Balls
10 Burpee Box Jumps
Fitness: Burpee Step Ups
PART TWO
10 Minute AMRAP
15 Slam Balls
10 Burpee Box Jumps
5 Ring Dips
Fitness: Burpee Step ups/10 Box Dips
Performance: As written
Open: 10 Ring Dips
Coach’s Tip: For the skill we are looking for solid technique and efficient movement (no crazy swinging singles for the toes to bar!). For the metcon it is pure engine. Pace yourself on the burpee box jumps/step ups. Find that speed you can maintain and try to hold that throughout.
Coach Condons. Who wore it better?
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