Workouts of the Day (WODs) in CrossFit are very well known for being very hard! But have you heard of the Murph WOD yet? Many beginners don’t know that there are CrossFit routines that go well beyond the usual WODs. These are designated WODs that are created to respect a fallen military hero from the past. One of the hardest and most popular ones is the CrossFit Murph WOD.
The Murph WOD is a routine that was made in honor of Navy Lieutenant Michael Murphy. It is one of the hardest CrossFit routines you will ever do! It’s challenging not only on the physical front but also on the mental front. It’s quite popular and so many CrossFit centers will set up the Murph WOD at least once a year for their experienced members.
But all said and done, even if the Murph WOD is incredibly intense, it’s worth all the trouble to complete it. The satisfaction you get at the end of it when you realize that you gave it your everything and pushed harder than you would in your usual daily workout, is worth it all!
What Is The Murph WOD?
The Murph WOD requires good form, strength, and stamina. If you’re a beginner to CrossFit, still building your strength then this is not the WOD for you. It starts with a 1-mile run then the participants must do 100 pull-ups. Once that is done, they are subject to 200 push-ups and 300 squats is done on top of that. In the end, it is finally concluded by another one-mile run. All these sets are done one after another and the entire workout takes a minimum of one hour.
The most difficult part of the Murph WOD is the sheer extent and duration of the workout. The only way to tackle and complete the full WOD is with a smart plan and practical approach. Here are the three main tips that you’ll need to come out like a champ!
Avoid Basic Mistakes
DON’T dash through the first mile. Save up your energy and pace yourself before you get too excited. DON’T wear the weight vest. It will feel like you’re about to suffocate in the last mile.
DO separate the sets. Professional CrossFitters may handle every one of the 100 pullups without a problem. If you’re new to the WOD however, you should attempt to do supersets of each activity. This way, you won’t get exhausted too quickly.
DON’T overdo each rep. With this much volume, only one out of every odd squat should be ass-to-grass. But still, the structure is critical. Try not to lose quality for speed!
Practice The Murph WOD Routine
It’s mind-blowing what and how much you can do with training. Those who do loads of high-volume practice build up an attitude. A few days before D-day, work on super-sets of simpler workouts. The volume will help prime your psyche and body to persevere through such a huge task at hand.
Fuel Your Tank
Approach the Murph WOD as you would a marathon or a 10k race. Make sure to eat healthy starches and electrolytes well in advance. Also, hydrate yourself! The most important fuel that your body will need is water. Make sure you drink loads of it, starting 2 days earlier in preparation.