If you’re a seasoned CrossFit? athlete, you’ve probably memorized all of the Girls, Hero WODS, and evil (and brilliant) open workout creations of Dave Castro which have morphed their distance to CrossFit history. Many of these famous workouts exist to complete something: to check what lengths into the pain cave, the black hole, the hurt that we’re willing to go. But of all the benchmark workouts which have marked history for their darkness (13.5, anyone?), Murph tops the podium for being both hardest and many famous.
But ‘Murph’ is much more than just a tough endurance workout. It is also considered a CrossFit Hero WOD. A little background: this specific brutal WOD is named?after Navy SEAL Officer Michael Murphy, who was killed in action in Afghanistan and received the Medal of Honor for his heroics functioning Red Wings. The workout was Murphy’s favorite, and that he performed it with heavy body armor while deployed. It’s since been named in the honor and today, CrossFit boxes around the U.S. host a Murph every Memorial Day.
Before you decide to go headlong into this hammer of the endurance WOD, remember that Murph demands a smart strategy along with a level-headed approach. Therefore we reached out to 10 CrossFit trainers to give their best strategies for getting through Murph this Memorial Day.
Show Up! – Cavan Valance, CF-L2, Coach at WillyB CrossFit
“Whether this is your ever first CrossFit workout or you have been doing CrossFit for years but haven’t took part in Murph- do this workout! Turning up will change your way you see things: the community, your time and effort, the cheers and the deeper concept of a HERO WOD all arrived at fruition. Murph epitomizes what CrossFit is.”
Don’t Go To Failure – Ben Sweeney, CF-L2, NASM, CES, PES Coach at Brick NYC
“If it’s your newbie doing the work, whether you’re doing it scaled or Rx your main goal ought to be to finish. Since the best part of Murph is you get to do it every year, and set a brand new goal each time. In order to get through this workout, I suggest knowing how many pull-ups and push-ups you can do in a set without tiring out or hitting failure. Because once you visit failure with pull ups and push ups you will need to rest A LOT before you start support. Remember: it’s okay to break it up from the start.”
Pace The Run – Matthew LeBaron, CF-L1, Coach At Brick NYC
“Sprinting the very first mile ?is the silliest reaction you can have to begin Murph. Instead, tempo your first mile, feel it out, obtain the nerves out. It’s easy to simply do the pace other people are doing. But don’t do this. Instead, I recommend starting with a 65-70% effort, then upping your pace by 5% every 400 meters. Here’s what that would seem like:
0m to 400m: 65-70%
400m to 800m: 70-75%
800m to 1200m: 75-80%
1200m to 1600m: 80-85%
Going into the second mile, you will be so pumped that you are done with extra weight movements, however I recommend beginning conservative after which increasing pace. Here’s what that might seem like:
0m to 400m: Feel it, get your legs moving and concentrate on landing inside your midfoot. Strive for around 65-70% effort
400m to 800m: Increase the pace. You would like your breathing to remain steady but if you’re able to talk to the CrossFitter alongside you, you’re not going fast enough.
800m to 1200m: Now get it. Concentrate on the beat your feet makes, increasing from your last 400m.
1200m to 1600m: It’s GO TIME! Improve your pace 100m. Ignore the voice in your mind and remember this isn’t in regards to you, its about honoring quite the hero. When the finish lines are around the corner opt for everything you’ve got.”
Create A game title Plan- And Stick To It –?Jared Stein, CF-L2, Owner of WillyB CrossFit
“Murph is really a longer workout than many CrossFit WODS, and it has a lot of volume. So my number one tip to obtain through this workout is to create a strategy for the bodyweight movements and stay with it. If you’re new to CrossFit, I advise 20 rounds of Cindy (5 Pull-ups, 10 Pushups, 15 Air Squats) because this particular rep scheme assists in keeping muscle failure at bay, as well as your arms obtain a nice break when you squat.”
Train Accordingly The Week Leading Up To Murph – Nicole Berger, CF-L1, Coach at CrossFit Union Square
“Something everyone dealing with Murph for their very first time in May should know is this fact is a very mentally and physically fatiguing and challenging workout that needs intelligent learning the week leading up to it. Which means not doing high volume pull-ups or push-ups, or other movements that will allow you to be sore for these movements. Start trading for success since this is a very rewarding workout to complete (whether it’s scales, Rx, or weighted), so train smart and you will be in a position to enjoy this hero workout. Oh, so when it begins to hurt- remember why you are doing it!”
Don’t Go Out Too quickly?– Allison Warner, CF-L1, Coach at ICE NYC
“You can’t win the workout on the first mile however, you will surely lose it.”
Come Mentally Prepared – Arielle Childs, Coach at BRICK New York
“The most essential thing you need to bring along with you to Murph is mental tenacity. ?Yes, it is a long and gruesome workout that needs you to definitely chip through it step by step an rep by rep- ?but it is mostly mental. Bring your A (mental) game having a plan. Know ahead of time if you are going to partition the workout and just how. And visualize the way you wish to finish that last run: that last mile happens when you need to shut off the voice in your head and bring it home. You have this!”
Pace Mile #1 – Izzy Levy, CF-L2, Owner of ICE NYC
“Memorial day Murph was my first ever CrossFit WOD. I seemed simple so I went out hot-. My second mile probably took me over half an hour. That’s why if it’s your first time running Murph, I recommend starting conservatively. Knowing you are able to operate a 9 minute mile, strive for 10 minute 1st mile. If you know you can operate a 6 minute mile, aim for a 7 minute 1st mile. This is a 35 to 55 minute workout, so don’t be concerned about tacking on the minute for that first run, that’s not where you’ll win this workout.”
Just Move During The Push-Ups-?– Lindsey Cormack, CF-L1, Coach at Bowery CrossFit
“For Murph, the very best mental motto is “just keep moving”. This is a 600 rep workout, and things are going ?to get dicey, especially at the push ups, but if you chip away at it one, two, or three push-ups at a time you will get the job done. I recommend coming up with a reasonable plan. 40 sets of 5, 50 teams of 4, or quick 3’s from the beginning. This should help you keep a consistent pace instead of starting with a huge group of 20 and then without having to break it into doubles and singles with rest among.”
If Rx Is the Goal, Train Accordingly –?Beau Whitman, CF-L1, CrossFit EVF
“If doing this workout Rx is your goal, you are going to have to work with and towards it. It comes down to practice and strength, so in the weeks and months prior to Murph, focus on your push-ups and pull-ups! So if you feel going to get it done with a weight vest, keep adding weight 1 lb at any given time before you can handle it. This way when Murph comes you know how many pull-ups and push-ups you can consistently hit in a given set. And you will be physically and mentally ready to achieve this!”
Editor’s note: This information is an op-ed. The views expressed herein and in the recording are the authors and do not necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively through the author.