THEHero Wod Murph, made in honor of US Navy Lieutenant Michael Murphy, who was killed in combat, it looks simple but is extremely heavy.
It is a training consisting of: 1, 6 km run, 100 pull ups, 200 push up, 300 air squat It is again 1,6 km di corsa, all this with one plate carrier of 14 or 20Lbs.
Difficult, but not impossible. We have prepared some tips to do the Murph workout at its best:
Index
Don't start at full throttle in the race
Do you know the start of the race in which everyone crowds and runs in front of you? Well, let them go!
Don't use all the gas at the beginning, this can make a difference as you have to save energy for other exercises.
The Hero Wod Murph has a 1 hour time cap, so you can easily organize the time available. Set a pace in your run to be able to run without getting too tired!
That is how Katrin Tanja was awarded on second in the 2018 Games race.
Divide the Wod Murph
Another good idea is to split the reps, so as not to completely overload a muscle.
An example: instead of doing 100 unbroken pull ups, try doing 10 rounds of 10 pull ups / 20 push ups / 30 air squats.
This way you will be able to rest some muscles while doing movements with other muscle groups.
Murph specific tips
Let's move on to the three tips specific to this workout.
First, it is extremely important study training and understand how you and your physical ability can make it happen; the rhythm to use and how the movements must be performed so as not to waste time with "No reps".
First let's start with i pull ups. The style Butterfly is undoubtedly the most fast of all. However, your body must be prepared to do this; after all, it will be 100 repetitions, perhaps the most difficult of all movements.
even the kipping it can be a good method, but we recommend alternating styles, so when you do it use the butterfly and in the most difficult moments, kipping.
The second movement is the push ups. A very important piece of advice, given by Sam Briggs is to change the position of the hands when tired.
In this way, the athlete should start the series with the hands further away from the body and gradually alternating them, placing the hands closer to the body, then further away and so on.
In this way, we can change the pressure on different parts of the body instead of always overloading the same points.
Finally we have the'air squat, this skill seems to have no secrets, but there are some tricks. When we get tired, we tend to go down looking at the ground, giving a false impression of "Breaking the parallel".
Therefore, the ideal is to focus on keeping the descents with the chest open and looking forward, to avoid the No rep in the Murph.
Murph's most important tip
The most valuable advice our team can give you is: ENJOY YOURSELVES.
The training is a tribute to the American war hero, but also a time of fun and relaxation with friends.
How to do it:
RX
For Time
1, 6 km ride
100 pull-ups
200 Push-ups
300 Air Squats
1,6 km Running
With vest of 14 and 20 lbs
Intermediate
Perform "Half Murph" with a 20/14 lb vest or do the full "Murph" without vest.
Beginner
"Half Murph"
800m run
50 pull-ups
100 Push-ups
150 Air Squats
800m run
Without any vest