CrossFit Gym – Tactics to Survive the Murph


It is almost a tradition that every Memorial Day, countless gym goers and CrossFitters put themselves through an insane and brutal combination of running and calisthenics.

The Murph is one of those CrossFit workouts that can be termed as utterly daunting and brutal while at the same time remarkable in the results it delivers. To do this, you just need a pair of snickers and a pull-up bar.

The workout itself consists of running a mile, followed by 100 pull-ups after which you do 200 push-ups before doing 300 unweighted squats and finishing with another mile run.

CrossFit gym

In its highest form, the athletes in CrossFit Gym usually compete while wearing weight vests measuring about 20 pounds. The question is, how do you execute such a WOD without completely tearing apart? Below are some tactics to keep you on the frontline.

Rehearse Beforehand

With practice, you can do much. When you regularly engage in high volume exercises, you develop a mindset. The benefit of practice is that it helps you to prepare your body and mind so that you can endure a large workload without becoming sore. On the day of the Murph challenge, ensure you keep your workload light and mostly mental.

Hydrate Well

You can’t possibly succeed in executing Murph if you are the type of person who loves hotdogs and boozing. Everyone thinks they are invincible athletes simply because they train a lot.

However, hydrating your body should not be overlooked because your body system is not any better than a machine and when it runs empty on fuel, it breaks down. Hydrate at least 2 days beforehand and you will have a relatively easy time in the CrossFit gym.

CrossFit gym

Get the Necessary Nutrients in the Right Volumes

In the same manner, you approach a 10-kilometer marathon, think about the Murph the same way. Fueling up with electrolytes and carbohydrates will save you from the troubles of running on an empty stomach. The best approach is to prepare a shake of carbohydrate that is easily digestible and supplement it with protein powder.

Scale the WOD to Your Ability

Before taking on Murph, assess your ability to handle the workload. This should give you an idea of how to scale the exercises in CrossFit Gym to enable you to go through the reps without burning your system. Safety and effectiveness are key priorities in this workout and if you can’t perform a certain movement, scaling is the best option.

CrossFit gym

Instead of assessing your ability on the workout day, do it a few days before. Do not feel as if you are any lesser of a CrossFitter simply because you are scaling your WOD. Every athlete is endowed differently and there is always a beginning point.

On top of doing the above, ensure you focus on saving energy as you go through each rep. don’t spend every watt of power, but target at saving energy to help you power through this CrossFit WOD successfully. Remember, quality supersedes quantity and speed in CrossFit.


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