CrossFit gyms across the nation celebrate Memorial Day by doing a WOD (workout of the day) called Murph. It is considered a Hero WOD and like most Hero WODs they certainly put any athlete up to a brutal challenge.
The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy. The point of this workout is to test your limits physically and mentally but more important to remember and honor those that have sacrificed their lives for our freedom. Sweating a little (well, more like a lot) and digging deep to get through the workout is the least we can do right?
What is Murph?
- Run one mile
- 100 pull-ups
- 200 push-ups
- 300 air squats
- Run another mile
…all done consecutively
Sounds brutal, right!? Well, we think it might sound even more brutal considering many of us probably haven’t workout to the intensity we have been used to the past couple of months due to COVID-19 and needing to shelter at home.
The most challenging part of the Murph WOD is the sheer volume and length of the workout. Sure it is all bodyweight movements, but our typical workouts certainly aren’t composed of this volume on a daily basis.
How to prevent injury.
The first step would be to scale. Simply remove some of the repetitions. A medication could look something like –
- Run 0.5 miles
- 50 pull-ups
- 100 push-ups
- 150 air squats
- Run another 0.5 miles
If you are wanting to complete the whole workout but don’t think doing it all in a row would be a good idea. (People even do this workout with a weighted vest), then we recommend the more common approach –
- Run 1 mile
- Complete 10 rounds of 10 pull-ups, 20 push-ups, 30 air squats
- Run 1 mile
Of course, you know your body best and what it is capable of so if you can just get your body moving and push yourself a bit mentally out of your comfort zone, then you have honored those that have died for our country pretty respectable.
If you are looking for a nice dish to refuel your body with, check out our Memorial Day Side Dish Recipe from a couple years ago.
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