Monday May 27th both Team Soul locations will be doing the CrossFit workout Murph. Doors will open in each location at 7am for warm up and preparation with our first wave starting at 8am sharp. In MIA, you can expect waves of 10 and FTL waves of 5 to start every 10:00. When you get to the gym, kindly add your name to whatever wave is best for you. We are sending this out beforehand so everyone knows what to expect the day of so the gyms stay relatively clean, organized and most importantly so everyone feels welcome.
For those new to Murph or CrossFit, the workout Murph is traditionally performed on or around Memorial Day as a tribute for Lieutenant Michael Murphy, a Navy SEAL who was killed in action in Afghanistan in 2005. This tends to be one of if not the most challenging workouts a CrossFitter or fitness enthusiast will perform all year long. The workout consists of the following:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*perform with body armor or a weighted vest
Murph, just like every workout we have ever programmed at Team Soul comes with plenty of progressions, substitutions and more. Completing Murph as RX is a lifetime goal for some and oftentimes takes years to develop. For this reason, our coaches will be helping guide everyone the morning of. Here is some guidance and information we are going to provide everyone so they can start game planning and talking to their coaches beforehand. RX Murph is performed straight through without partitioning with a weight vest or body armor under a time cap of 90 minutes. In order to attempt this version, you must have performed an un partitioned Murph with no vest OR a weighted/partitioned Murph in under 60 minutes. Once you have checked that off of your list, you know you are ready for a full RX Murph. Some easy progressions and modifications are shorter runs, all strict pull ups, limited range of motion on push ups and/or partitioning. In all of these variations, the time cap will be 60 minutes. The only time there will be a longer time cap is if you are doing a fully RX’d Murph. We are VERY strict about these guidelines so please make sure if you are going to attempt an RX Murph, you have years of experience and have already performed these variations under the time cap.
Some options are but are not limited to the following:
Half Murph
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
1 Mile Run
20 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
1 Mile Run
800m Run
10 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
800m Run
We have already begun some Murph prep in our weekly programs in the way of adding more runs blended with some body weight exercises on the weekends, more push ups, etc. Each week, we will add more elements of Murph prep so everyone feels confident the day of. We recommend performing these movements and workouts the same way you will on that Monday. So if you are performing your first RX Murph, that means we want to see you do these runs in classes with a weight vest, etc. If you are going to do your first Murph by doing push ups on your knees, do them the same way during the workouts during the week as well. The last thing to consider in the way of preparation is HYDRATION! Plan on it being HOT and sweaty that day. For that reason hydration is incredibly important leading up to and the day of. This workout will most definitely push you outside of your comfort zone so focus on the things that are in your control to make sure you have a great performance!
If you have anymore questions or comments, talk to your coaches so you feel prepared, confident and in a good place for this awesome community building and very challenging test. 