6 Week MURPH Prep Guide
Hero WOD MURPH is right around the corner and we have a 6 week guide for you to follow to help prepare you for the increased volume and intensity.
Something we talk about a lot is the intention of this workout. It is important to remember why these workouts were created in the first place. We feel so strongly about honoring the memory of those we have lost who served this great country and made it what it is. Without their sacrifices and sacrifices of their family members, we would not have the freedom we have.
That being said, this workout is HARD. It is supposed to test your will and mental fortitude. What it is NOT supposed to do is injure you and put you on the sidelines in your health and fitness journey. There is a difference between working hard to honor a sacrifice and hammering yourself into the ground or worse, hurting yourself.
This workout is also not a way to show out. Your Rx is not important, your time is not important, competing is not important… What is important is that you show up, suffer a little, and support your community and those around you.
Here’s our guide to ramping up pulling, pushing, squatting, and running before the big day…
SCALING: This plan is written for a relatively fit individual. Please scale appropriately to your fitness level or consult with your coach or a healthcare provider before beginning this exercise program.
VESTS: If you plan on wearing a vest, we suggest you start on day 2 and alternate wearing one during each of these workouts – for running with a vest, start on week 2 and make your first run of the week weighted and your second unweighted.
PARTITIONING: This plan assumes you WILL be partitioning reps during MURPH. It is very hard to complete MURPH unpartitioned and we have some suggestions below on how to best break up the reps to keep moving during your workout.
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CINDY STYLE:
20 ROUNDS:
5 Pull-ups
10 Push-ups
15 Air Squats
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SAVE THE CHEST:
20 ROUNDS:
5 Pull-ups
5 Push-ups
15 Air Squats
5 Push-ups
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SMALLER SETS:
33 ROUNDS:
3 Pull-ups
6 Push-ups
9 Air Squats
Then one set of:
1 Pull-up
2 Push-ups
3 Air Squats
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Have a plan going into the WOD, put your head down, and work. And don’t forget to encourage and support those around you and have a Happy Memorial Day!
Written By: Dr. Delilah Beall, PT, DPT, CMTPT – CrossFit and Weightlifting Rehab Specialist at Samson Strength & Performance Pt in Jacksonville Beach, FL with run programming help from Dr. Brooke Shivers, PT, DPT, OCS - ACL Rehab and Return to Run Specialist at Samson Strength & Performance Pt in Jacksonville Beach, FL
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