CrossFit Training 052818

A. Memorial Day Murph

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run

Strategies & Preparation:

  1. Hydrate like hell and don't run on an empty tank. Approach this as if you were to run a 5 or 10k. Fuel up with carbs and electrolytes. Simple in its approach and movements, this is a long and brutal workout that is not short. So be safe and come ready.
  2. If this is your first time doing Murph, or are newer to CrossFit, don't approach this workout with the idea of doing this unbroken and straight through. A good and safe strategy is to break up the sets into smaller work sets. For example; do 5 Rounds of 20 Pull Ups, 40 Push Ups, 60 Air Squats. Or like Cindy, 20 Rounds of 5, 10, 15. Everyone has to run the mile and end with the mile, but what you do with the pull ups, push ups, and squats is up to you. Some of the more experienced CrossFitters, either in conditioning levels or experience with Murph, might attempt this straight through. Meaning, all 100 pull ups, then all 200 push ups, then all 300 air squats. Some might even go at this in the most ultimate "Rx" manner, and do it with a 20lb weight vest. So choose a strategy and stick to it.
  3. Lastly, this is a Hero Workout. One that everyone is doing on this day. Come ready to do work and not complain about it. We should always approach workout ready to attack them, but on day to day training, it's sometimes fun and nice to complain to our fellow gym mates how bad todays training was, or how hard that 500m Row TT was. On days like this though, think beyond ourselves and what these workouts represent and stand for. Work hard, knowing the person on your left and your right are doing the exact same thing. 

Quote of the Day: “The brave die never, though they sleep in dust, their courage nerves a thousand living men.” - Minot J. Savage

Aidan Malody