To talk about the "Murph" we have to talk about high intensity in training and if we know something about crossfit, It is that it is a high intensity sport.
But first ...
What is a hero wod?
You may have already realized that many wods of your box have a person name. It is no accident. Each own name of these WODS corresponds to an American military deceased in service. Surely more than once the patriotic side of many Americans has caught your attention and how important the military (especially those killed in service) for a large percentage of the population. That is why in what in crossfit It was decided to honor them by giving their name to the most demanding training of this discipline tan Linked to the military world
And now we are going to solve your doubts,
What is Murph?
The Wod Murph pays tribute to the Lieutenant of the Navy Michael Murphy, who died in 2005 in Afghanistan. This training was Michael Murphy's favorite, I had even named him: "Body Armor"Or" body armor ". After his death, and as a tribute, it was decided to include this training within the Hero Wods del crossfit, but not before rename it. It became the feared: Wod Murph
Go warming up! Because we are going to tell you what it consists of:
- Carrera 1 mile - 1,600 meters
- 100 Pull-ups – dominated
- 200 Push-ups – Flexions
- 300 Air Squats – air squats
- Carrera 1 mile - 1600 meters
The terms demand and high intensity fall short, right? Well, to see how you stay when we tell you that it usually gets with a 9 kg weighed vest on top. As you can see, this WOD is worthy of elite athletes. But quiet, there are ways to adapt it to any level of crossfit.
Is Murph suitable for all levels?
After seeing in the previous section what the "Murph" training involves, you will have been able to verify that it is a high intensity training, it can be very challenging for people with different levels of physical condition. So, we leave you Some adaptations that can be done to adapt it to all levels:
- For Beginners:
Time cap beginner: 60-71 minutes
2. For intermediates:
He Time Cap (Maximum allowed time to perform the WOD) of this training is very high, so prepare to suffer, be sensible and keep your limitations into account.
What material do I need to train the Murph?
To prepare this high intensity training We advise you the following Equipment:
- Training clothes: Of course you must have Comfortable and breathable clothes for your training, this will avoid friction or uncomfortable situations during the execution of the Wod Murph and you can be 100% focused on your goal, get the best time at Murph 2024.
- Ingot ballast vest: The picsil weight vest, is essential to perform the Murph at the highest level, we remind you that this is how the Teniente Murph was carried out (but, of course, each one can adapt it to their level)
- Grips PICSIL For the biggest grip: To have a greater support when performing exercises on the bar, it is highly recommended to use Grips PICSIL Within the range of Grips Picsil, each athlete can choose the grip model that I considered greater comfort and grip for him/her. Discover all Grips PICSIL GRIP
- ABMAT: An abmat is a foam pad that is used to support the back during the abdominals, this is not essential, but highly recommended.
- Chronometer or clock: A stopwatch or clock is useful to control Murph training time, or any other WOD, and if you decide to incorporate this high intensity WOD that is already a classic in the world of crossfit, To your daily routine, you can measure your progress precisely.
Remember that the "Murph" is an intense and demanding training, so it is important to ensure that the right equipment is available and that you are physically and mentally prepared before starting.
Benefits of Wod Murph:
The benefits of this training that as a good crossfitero you will see in your box on the last Monday of each month of May, are similar to those of other wods of crossfit, But, being more intense, you will also notice them on a larger scale (as long as you adapt this training to your routine)
1.- Improve the cardiovascular capacity
2.- Increase the Muscle resistance
3.- Facilitates the mobility and flexibility.
4.- The overcoming and mental strength.
5.- Increase the confidence in yourself when you see progress.
