BEO peeps…After months of Tuesday prep, the day to put all that hard work into action is finally here—Murph Monday! Here are some tips to perform it to your best ability.
"Murph" From CrossFit.com:
- For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
- In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
- This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
- Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
What’s Your Strategy for Your Best Murph Yet?
Partitioning:
Partitioning the Murph workout involves breaking down the pull-ups, push-ups, and squats into manageable circuit-style rounds. Remember, the one-mile run is always performed first and last. Here are some effective partitioning strategies:
- 20 Rounds: 5 pull-ups, 5 push-ups, 15 air squats
- 10 Rounds: 10 pull-ups, 20 push-ups, 30 air squats
- 5/10/15 for 20 Rounds:5 pull-ups, 10 push-ups, 15 air squats
- 33 Rounds: 3 pull-ups, 6 push-ups, 9 air squats, plus one round of 1 pull-up, 2 push-ups, 3 air squats
If push-ups are a limiting factor for you, consider splitting them into two parts by doing half at the beginning of the round and half after the pull-ups. There are countless ways to partition the reps. Grab a whiteboard, map it out, and find what works best for you.
Scaling:
Just like any other CrossFit WOD, Murph should be scaled to fit your fitness level. Don’t let the challenge discourage you! Talk to your coach about proper modifications. Additionally, you can:
- Partner with a friend and split the reps, or do a half Murph on your own.
- Reduce the number of reps for particularly challenging movements. Struggling with high-volume air squats? Do fewer.
- Substitute the mile run with biking or rowing if running is not an option for you.
Nutrition:
Murph is demanding and requires proper fueling. Here’s how to ensure you’re adequately fueled:
- 1.5 to 2 Hours Before: Eat a meal rich in protein and carbohydrates, avoiding high fat and fiber content which can slow digestion and make you feel sluggish.
- OR: 1 Hour or Less Before: Opt for a quick carb source like a rice krispy treat, breakfast cereal, or a low-fiber bagel for fast energy.
- Post-Workout: Have a balanced meal with protein, carbs, and fats. If you can’t eat a full meal right away, crush a post-wod protein bar or shake
Most of All, Have Fun!
Murph is an annual tradition that is perfect for tracking your fitness progression. Beyond the workout, Murph is about community and honoring the servicemen and women who have sacrificed to keep our country safe. We owe them a debt of gratitude.
So, sign up for a heat time, give it your all, and enjoy the experience! You’ll love it!
