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Preparing for and Conquering Hero WOD MURPH

Navy Lieutenant Michael Murphy was killed in Afghanistan June 28, 2005. He earned the Congressional Medal of Honor for putting his life on the line for his brothers. This workout was one of Murphy's favorites and he had called it "Body Armor". Today it is one of the most recognizable CrossFit workouts. It honors the great American who heroically served his country and made the ultimate sacrifice. We will celebrate and commemorate the great actions of Michael Murphy by performing the Hero WOD MURPH.   This is one hell of a workout and there are few tips you should follow in leading up to and executing MURPH.

1. Hydrate - Drink plenty of water and ensure you are taking in electrolytes the week prior to the execution of MURPH. If you start hydrating the morning of, you are too late. Focus on hydration throughout the week. Throw some BCASSs in your water to drink during/after the workout to help reduce muscle soreness and breakdown. Remember this is a long workout; you should be hydrating your body throughout the workout.

2. Rest - Ensure you get plenty of rest the nights prior and prepare your body to take on the challenge. Two days prior you should focus on stretching and active recovery from your week in the gym. Take the day before the WOD off to let your muscles and mind relax and prepare for the workout. Get some sleep!

3. Have a plan and run your own race. There are numerous ways to break up MURPH. Run your own race and pace on the 1 mile runs. Do not get caught up in what other people are doing. Know yourself, know your pace and stick to it. Do NOT burn yourself out to where you can no longer do reps of an exercise. Break the reps up. Here are some possible ways to break up the reps.


100 pull-ups, 200 push-ups, 300 squats.

20 rounds: 5, 10, 15

10 Rounds: 10, 20, 30 5 Rounds 20, 40, 60  

4. Tape your Hands - 100 pull-ups will be taxing on your hands. There is no need to have to miss workouts post MURPH because you tore the skin off your hands!

5. Have fun! Enjoy it and push yourself. This is a hero WOD. When you are in pain be thankful you have the opportunity to do this workout. Do it for the people who can't. Push yourself and push each other.






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