Run 1 Mile
Run 1 Mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Memorial Day “Murph”
9:30am class only and Open Gym
(all other classes will be cancelled in observance of Memorial Day)
All across the United States, gym-goers will spend their Memorial Day completing a workout many would deem impossible. The CrossFit ‘Hero workout’ known as “Murph” serves to memorialize Navy SEAL Lt. Michael P. Murphy, killed in Afghanistan June 28th, 2005. The workout, originally named “Body Armor” by Lt. Murphy was among the SEAL’s favorite workouts and involves 100 pull-ups, 200 push ups, and 300 air squats sandwiched between a pair of one-mile runs. To complete the workout as Murph would have done, you are asked to wear body-armor or a 20# weight vest (source: www.crossfit.com).
The workout not only pays tribute to a fallen hero, but requires that participants battle fear and fatigue to sacrifice body, mind, and soul for the legacy of a man who sacrificed it all. Completing “Murph” is a commitment that should be taken seriously. That said, simply stepping up to the challenge shows courage, and is a way to test how much you are willing to sacrifice and suffer for a workout. Albeit, you must also be prepared to accept the consequences of your actions. Hitting “Murph” with the fury of a thousand suns can and will trash your training for up to two weeks post-workout if you are ill-prepared. So start taking steps now to bounce back as fast as possible with these easy tips to help empower your performance and speed your recovery.
There is a direct correlation between hydration and performance. The ability to perform at a high intensity is decreased as significantly as 45% with as little as a 2.5% body weight loss in water. The morning of Murph is not the time to begin arming yourself against dehydration. We recommend you consume a minimum of half your bodyweight in ounces of water daily (general rule of thumb: drink 1oz of water for every pound you weigh, daily). This recommended minimum begins to grow as we add in factors such as heat and increased work time. Considering the fact even the greatest of athletes struggle to finish in under 45 minutes and much of this workout is completed indoors where things are likely to get a little warm, you can guarantee you’ll need more than the bare minimum hydration. So beginning now, you need to start increasing your water consumption. Take care not to take this advice to extremes, as too much water can also cause serious health issues. On Sunday, get your water intake up and make sure you aren’t swallowing the bulk of it too close to bedtime. You’re going to need your rest.
Sleep is king when it comes to preparedness. Make an effort to average eight hours per night for the three days leading up to Monday, and 3 days following the workout. If that’s rough to hit at night, it’s time to find some naps throughout the day. The idea is simple, but the execution is crucial.
EAT YOUR HEART OUT
The proper diet for this workout will be one that is well balanced and high in quality nutrients. You’re going to want to take a macronutrient-balanced approach to your meals in the days before “Murph”. Simply put, your meals should have equal caloric amounts of protein, fat and carbohydrates. This nutrition method is worth it’s weight in gold and will play an integral part in whether or not you have the gas to go the distance. Foods to stock up on should include: meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil or flour).
Completing “Murph” requires both respect and dedication. The workout while tough, requires only a small shred of the sacrifice in comparison to that which Lt. Murphy showed through his legendary life and death. We ask that you approach this workout prepared so that you can best honor the man for whom this workout is named. At CrossFit Belltown, we respect those who train with purpose and for a greater purpose, and we are grateful for the sacrifice made by the heroic Lt. Michael P. Murphy.