What is Murph?
Murph season is here. Murph is a hero WOD that is typically completed on Memorial Day every year. A hero WOD is done to honor the service and bravery of our armed forces or first responders that have died in the line of duty. Murph specifically is to honor the courage and selfless act by Lieutenant Michael Murphy in June of 2005. His favorite workout (which at the time was named “Body Armor”) was:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
So, every year, CrossFitters around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.
What makes Murph so challenging?
It is a high-volume workout that will test endurance and proficiency in body weight movement. It is designed to be a “chipper” workout, where you complete in succession the different movements, however, it can be partitioned as well. Because of the high volume of this workout, it is imperative to build up your body’s capacity gradually to the given rep scheme of each movement. Just as a marathoner would not go out and run a marathon without any prep, the same is true for this style of workout. The other unique piece about this workout is since it comes around every year, it is easy to track progress, as the workout stays the same year after year.
Tips to get ready for Murph
Start adding in sets of push-ups, pull-ups, and squats as accessory work during the week. Start by adding in 3-4 sets of perfect reps about 2-3x weekly, after that add in 1-2 more sessions per week. If you have shoulder pain with push-ups, try doing them on dumbbells to change the position of the shoulder and alleviate a “pinch” type of pain. If you notice your knees are buckling in, heels elevating, or your chest is launching forward on the squats, try adding a #10 plate under each heel to change the angle of the hip, knee, and ankle. When completing the pull-ups, work to maintain a good arch and hollow position and lessen the work on the shoulder. For the run try to strike the ground with your midfoot, and keep a slightly forward trunk angle.
Good luck!
Courtney Hilmanowski DPT, OCS is a member of Progression Fitness Rochester, MN, and provides lifters a unique environment for physical therapy care right inside her gym. If you are dealing with a lifting injury or interested in improving your lifting performance, contact Courtney today for a free 15-minute screening appointment in person or via live video to get your questions answered quickly.
