Home > Event, Uncategorized > Doing Murph Tomorrow?

Doing Murph Tomorrow?

murph.

Quick reminder that we have four sessions on Monday – 9:00 am, 10:00 am, 2:00 pm, and 3:00 pm.  Each of these sessions will do the Murph WOD – we have two versions and either can be scaled.

To learn more about Michael Murphy, check out our article from last year here.

 

Some tips to follow today to have a better WOD tomorrow from the folks at FT (function that)

.

1.  Hydrate!  With water (not beer, you lushes).  And I mean LOTS of water!!!  When you feel sufficiently hydrated, drink a little more.  You’ll thank me for it tomorrow.

2.  Don’t overdue it today… no intense WODs that are going to cripple you for tomorrow.  It’s a good day to rest or do a strength WOD focused on shoulders.  Your legs will be sufficiently brutalized tomorrow.  Give them the day off today.

3.  Hand care 101 – take a file to those calluses!  Nothing ruins a good post-WOD bbq like blood in the chips & dip.  Nuff said.

4.  Eat a LOT.  Plenty of fat and protein today will help ensure you have plenty of gas in the tank tomorrow. A couple of bacon burgers with avocado will do the trick.

5.  Plan your post-WOD meal… Sweet potatoes with coconut oil immediately after are my favorite.  Invite yourself to someone else’s spread where there will be lots to munch on.  Now you can have that beer.

 

Tips And Tricks

For most of the population Murph’s 200 pushups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 pushups they are struggling to string three together at a time.

Pushup burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beinging).
15 squats

5-5-5-15

If pushups are a particular challenge for you consider the following scheme
20 rounds of
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of
5 pullups
5 squats
5 pushups
10 squats
5 pushups

.

What To Expect

Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:

+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

.

Advertisements
Categories: Event, Uncategorized
  1. No comments yet.
  1. No trackbacks yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: