blog

Memorial Day Murph 2015

MURPH!
MURPH!

For information on Michael Murphy Click Here: Lieutenant Michael Murphy

We are posting this early so you all have a chance to plan your Murph!  Scaling will be heavily suggested.  Half Murph is typically doable by anyone who has been CrossFitting for 6 month or more.  Talk to a coach if you are unsure of the best option for you. Here are some things to do Sunday.

1.  Don’t overdue it on Sunday… no intense WODs that are going to cripple you for tomorrow.   Give the legs the day off.

2.  Hand care 101 – take care of  those calluses!  We don’t want blood in the chips & dip!

3.  Eat a LOT.  Plenty of fat and protein today will help ensure you have plenty of gas in the tank tomorrow.  Try this: PR Predictor!

4.  Plan your post-WOD meal… We will have a BBQ post WOD.  Eat Well!

 

Tips and food for thought.  

Murph is one of the rare CrossFit WODs where you can choose the rep scheme that works best for your fitness type.  Knowing your weakness and planning your reps scheme based on that knowledge can save you a ton of time and help you finish this one faster then someone of similar fitness who does not plan well.  Here are some options.

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

If Push ups and squats are going to be and issue try this one.

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

-When Done.  Get your time.  You will want to know for next year.  Record to BTWB! 

fill out this form to get started >>

Take the first step towards getting the results that you want!