ON SATURDAY, we take on the workout "MURPH" named after Navy SEAL Lieutenant Michael Murphy, who was KIA in Afghanistan on June 28th, 2005. This workout was one of the favorites for Lt. Murphy but he used to call it "Body Armor". Now this WOD is one of the most popular to honor the fallen and was featured several times in the Crossfit games.
The actual workout itself is:
1 Mile Run
1 Mile Run
While wearing a weighted vest 20/14
We will run people at 8am and 10am! Please RSVP on Zen Planner!
Here's some tips on how to get through this awesome WOD:
1) Follow the progression properly!
Normally, we recommend that people do it partitioned first AND even multiple times before trying to do it unpartitioned. This means that you will break it up into smaller chunks of work instead of going straight through. (Example: 20 sets of 5 pull-ups, 10 push-ups, 15 squats). Once you've done it this way a few times, then move on to unbroken/straight through, THEN move on to partitioned with the weight vest, and finally....Rx.
4) Find a good pace!
Especially on the first run, don't go all out! You've still got a lot to do, so keep it to a good pace but don't go so hard that it takes you minutes to recover and get on that bar. Once you get to the bar, find a pace that you can keep up and be steady with. Even when it's unpartitioned, break the work up into manageable sets! (And don't forget chips for counters....)
3) Prep your body!
Make sure you are hydrating, eating plenty of good food fuel, and sleeping on Friday! This will matter when you body digs down deep in the tank during this long endurance workout.
4) Remember why you're doing it!
When you feel like stopping or thoughts of how difficult this is creep into your mind, remember the WHY of this workout. Lt. Michael Murphy gave the ultimate sacrifice along with so many others, this workout is to honor him so let that be your motivator!
20 minutes to find your Bench Press 1 REP MAX
20 minutes to find your Back Squat 1 REP MAX