Hello CrossFit Billings! We are officially 3 days away from completing Murph!
Whether this is your tenth time doing Murph or your first, there are ways to prepare to make the workout a little better once Memorial Day comes around. We have been putting in the work, and now it’s time for it all to come together.
Murph’s Origin
CrossFit has many hero workouts created to honor the fallen who have served this country. Murph is perhaps the most well-known of these, and on Memorial Day, gyms around the nation will complete the workout to keep their legacy alive.
For a background on Michael Murphy:
Lieutenant Michael P. Murphy was a U.S. Navy SEAL who received the Medal of Honor for his heroic actions during Operation Red Wings in Afghanistan on June 28, 2005.
Murphy and his four-man SEAL team were tasked to find a high-ranking Taliban leader near Asadabad, Afghanistan. Shortly after being spotted by goat herders, the SEALs were ambushed by a much larger Taliban force.
In the mountainous terrain, it was impossible to call for aid. So Murphy, despite being heavily outnumbered and wounded, exposed himself to enemy fire to get a clear signal and call for backup, knowing it would likely cost him his life.
His actions enabled the rescue effort and saved the life of one teammate, Marcus Luttrell, the lone survivor of the team.
‘Murph’ was initially named ‘Body Armor’ by Michael Murphy, and it was a favorite of his. After his heroic death, the workout was renamed Murph and serves to honor the fallen warrior.
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
A workout with purpose
Murph will be a challenging workout no matter how we attack it. Whether you plan to complete the workout as described with a vest or scale it down, at some point, we will reach a sticking point.
It is in those moments that we push through and become stronger. Keep Murphy in mind this Memorial Day, and challenge yourself a little more than you would on any ordinary workout.
Use the Weekend to Prepare
The work has been put in up to this point, and if you plan to set a new personal record on Monday, you should cut back on the workouts you do over the weekend. However, you may still want to get in a primer for Monday.
Saturday Options:
- Option 1: Go for a smooth 800-m jog, followed by two to five sets of 5 pull-ups, 10 push-ups, and 15 air squats. After that, get in 10 minutes of mobility focused on the calves, hamstrings, pecs, and lats.
- Option 2: Go for a 10 to 20 minute jog, stopping every couple of minutes to get in some mobility OR Murph-specific movements
- Option 3: Get in 10 to 20 minutes of mobility, then take a long walk with a friend.
On Sunday, REST. Get in mobility if desired, but nothing much more than that.
Nutrition for Murph
When it comes to nutrition, it really does make a difference just a few days out.
Prioritize minimally processed foods that are high in carbs and protein. Don’t overdo it. Get in some rice, high-protein lean meats, and veggies (or whatever a typical meal looks like).
This is not a time to make drastic changes in your diet. Avoid foods you know are hard to digest and continue prioritizing carbs and protein.
Rest, Recovery, and Preparation
Sleep is the best thing you can do for your body if you hope to perform well. Do your best to get 7 – 9 hours of sleep on Saturday and Sunday night. Minimize screen time before bed.
Once again, this is not a time to try a new routine. Stick to what you know, get to bed early, and be ready to get after it on Monday.
Spend some time remembering why we are doing this workout. Do not forget—this is something we get to do. It is a privilege to be able to go to a gym with our friends, honoring a hero who gave his life so we could have those privileges.
For more tips for tackling Murph, check out this article.
