What is a CrossFit Murph workout?

September 13, 2022

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CrossFit is known for its strength.but healthy The regime is also known for its tight-knit community. If you join a CrossFit gym, don’t expect to walk in to a class or workout without talking to anyone; members often form strong bonds that extend beyond the gym.

One reason the CrossFit community is so close may be that the people in the class are doing some hard stuff together – it’s not your average workout. CrossFit’s “Hero Workout” is particularly physically demanding. The Hero Workout is a way to honor fallen service members, honoring their service by pushing their bodies to the limit.A particularly challenging hero training is known to be Murphy Workout.

Never heard of it? In classic CrossFit fashion, the Murph workout is a test of physical and mental strength. Below is the information about it.

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How did the Murphy workout originate?

According to a CrossFit coach Ray Fraser, who jointly owns Iron Armor Fitness NorthMurphy Workout is a tribute to SEALs and Medal of Honor recipients, Lieutenant Michael Murphy. Lieutenant Murphy died in 2005 during Operation Red Wings in Afghanistan.Murphy and his team are monitoring a group of Taliban [members] and attacked,” Fleser said. He explained that the team was too large and there was no way to communicate for more help.

“To call for support, Lieutenant Murphy ran to the top of the mountain and exposed himself to the fire in order to call for support,” Fraser said. “He knew that call would cost him Life, but had no choice, so he sacrificed his life to make the call. “

Fleser said the Murphy training was one that Lieutenant Murphy often did during his lifetime.Now it’s done in a CrossFit competition Memorial Day in memory of him. “The workout itself was his favorite thing to do, and at the time it was called a ‘body armor’ because it was done in a 20-pound vest,” said Lisa Seymour, co-owners of Core City Fitness.

How to Do a Murphy Workout

Seymour says the Murph workout includes the following:

mile run
100 pull-ups
200 push-ups
300 air squat
run another mile

As Seymour mentioned, it’s all traditionally done in a 20-pound vest, like Lieutenant Murphy has done in the past.

“There [are] There are two ways to complete a Murphy workout,” says Seymour. “While you have to start and end with a one-mile run, 100 pull-ups, 200 push-ups, and 300 squats can be done in sequence or separately. conduct. The most common strategy, she says, is to split reps into 20 rounds of 5 pull-ups, 10 push-ups and 15 squats.

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Is your jaw on the floor now? Murph training is undoubtedly intense, but Fleser says it can be modified so that those who want to honor Lt. Murph but are intimidated by his traditional form of training have a way to do so. “We have people of all levels participating in the Murphy Workout on Memorial Day,” he said. For the beginner athlete, his gym modifies the workout to the following:

run a mile (or less than 10 minutes)
The following 20 rounds (or 30 minutes): 5 push-ups, 10 push-ups, 15 squats (all assisted as needed)
Run a mile (or how far someone can run in 10 minutes)

“Everyone can do this exercise by living within their means and respecting Lieutenant Murphy,” Fraser said. “Movement and distance, as we encourage, are scalable. We also conceptualized the training volume of an athlete: If you’ve never run a mile before, you’re not running two out of hundreds of squats today. days. Change this distance to something manageable so you can walk tomorrow!”

What are the benefits of a Murphy workout?

Completing a Murph workout is no small feat, and both CrossFit trainers say the benefits are mental, physical, and spiritual. “In spirit, you respect the sacrifice of Lieutenant Murphy and the millions of Americans who died for it [our] Nation,” Fraser said. “This is an opportunity to come together as a community each year on Memorial Day to honor the men and women who carry out their duties in our own special way,” Seymour added.

Mentally, completing a workout can be as much a mental challenge as a physical one, Fleser says. There are times when you want to quit smoking, but he says it can be very beneficial to stick with it mentally.

“Physically, you develop tremendous conditioning,” Fraser said. Aerobics is a form of strength training that works muscle groups with little or no equipment. Push-ups and pull-ups in Murph training are good examples. Murph workouts are true full body workouts including arms, abs, thighs, hamstrings, quads and glutes. The mile run adds an aerobic element that benefits the entire body, especially the heart.

If you want to try a Murph workout, Seymour recommends heading to your local CrossFit gym. There, she says a trainer can assess your fitness level and help you determine what modifications (if any) you need to make to your Murphy workout so you can try it without putting yourself at risk of injury.

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What is a CrossFit Murph workout?

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