Chris Pratt famous for Guardians of the Galaxy, The Lego Movie and Parks and Recreation, chose to prepare for her new role by making a CrossFit® Hero WOD that everyone in the community knows: The Murph.
The actor has claimed to have done the Murph several times, as part of his training for his new television program called The Terminal List.
In the series, he plays a former Navy Seal officer who investigates why his entire platoon was ambushed during a high-risk covert mission.
In an interview with Men's Health, Jared Shaw, Chris Pratt's former SEAL and coach, said the Hollywood star must be "in combat form, ready to do anything from sprinting with a heavy backpack to dragging a body. So the best way to achieve all of these goals was to become "Hero WOD Murph's best friend".
Index
Chris Pratt does the Murph several times
In case you don't know him, when we talk about Murph this is the training:
1 running mile
100 pull-ups
200 Push-Ups
300 air squats
1 mile run
According to the official CrossFit® ranking, a good time for the Murph is:
- Elite Athlete - 40 minutes or less
- Advanced athletes - 40-50 minutes
- Intermediate - 50-60 minutes
- Beginners: 60 minutes is a good goal
How to complete the CrossFit® Hero WOD Murph?
Although at Games and Sanctionals, training must be done in the prescribed order, it is not necessary to do it in your box.
As you can see in the video above, Pratt divided the exercise to be able to complete it; this is highly recommended for beginners.
Ben Dziwulski unveiled many different strategies on how to split the Murph.
If you are interested, here are three variations:
"CINDY"
20 rounds in:
5 pull-ups
10 push-ups
15 air squats
HALF MURPH
800 m. run
10 rounds
10 pull-ups
20 push-ups
30 air squats
800 m. run
HONORABLE MENTION:
25 rounds in:
4 pull-ups
8 push-ups
12 air squats
10 pull-ups
10 press-ups
10 pull-ups
30 air squats
Then 5 rounds of:
20 push-ups
30 air squats