CrossFit WOD “Murph” and other heroic complexes

This article will talk about American heroes who are honored by their people. But we have all heard about complexes called “Heroes” and do them as test workouts. This article was published to familiarize yourself with the history of its appearance and contains tips on performing one of the most difficult CrossFit WODs called “Murph” CW

On Memorial Day, CrossFitters in different parts of the world perform the “heroic” CrossFit WOD Murph. This workout is most associated with CrossFit, not only because of its complexity, but also the meaning it carries.

It should be noted that every heroic CrossFit WOD carries a story behind it.

Murph Preparation Program (WOD MURPH)

As Memorial Day approaches, many people are thinking about “Murph,” one of my favorite workouts.
I love CrossFit Murph for many reasons, but most of all because no matter how you slice it, this metcon is a real challenge. • We also recommend reading the article: “CrossFit and functional training”

Let me remind you that the “Murph” complex looks like this:

1 mile run; 100 pull-ups; 200 push-ups; 300 squats; 1 mile run.

Everything is done while wearing a 20-pound (9-kilogram) weighted vest (or actual body armor).

"SEALFit" - standard in the "Murph" complex - 75 minutes. If you break the load down into components, most people can cover both miles in 2x10 minutes without too much trouble, leaving 55 minutes for the rest of the work. The best way to complete the workout is to do 20 rounds of 5 pull-ups, 10 push-ups and 15 squats. If you do a round every two minutes, you will complete Murph in 60 minutes.

• We recommend reading: “What is EMOM”

However, the opposite usually happens. Most people give up on pull-ups, no matter how hard they try. Many people can do push-ups and squats, but pull-ups are difficult for everyone. But I have a solution for you.

3 Week Murph Prep Training Program

For the next three weeks, you will do parts of Murph three times a week. On your free days you can run, including wearing a vest. It's easy. We're going to follow a hard-light-medium workout approach. This will allow you to vary the load throughout the week.

Week 1

Day 1 3 x 1-2-3-4 pull-ups; 3 x 2-4-6-8 push-ups; 3 x 3-6-9-12 squats.

Perform one pull-up, two push-ups, three squats in a two-minute round. Rest the remainder of the two minutes of the round. When the time is up, do two pull-ups, four push-ups, six squats before resting again. Continue in this manner until you have completed three full rounds.

Day 2 3 x 1-2-3-4-5 pull-ups; 3 x 2-4-6-8-10 push-ups; 3 x 3-6-9-12-15 squats.

Do this the same way you did on Day 1, but note that this workout uses more repetitions. On the first day you had to do 10 repetitions of pull-ups, but in today’s workout there are already 15 - an increase in volume by 50%.

Day 3 3 x 1-2-3 pull-ups; 3 x 2-4-6 push-ups; 3 x 3-6-9 squats.

Sticking to the “hard-light-moderate” sequence means that today's workout should be the easiest, because it follows the hardest workout of the week. This session is only six reps of pull-ups and only 40% of the effort compared to day two.

Week 2

Follow the same format as above. But now, on top of everything else, you'll be doing four full rounds of each ladder every day. Compared to week one—where you did 30 pull-ups on day one, 45 on day two, and 18 on day three—this week you'll do 40, 60, and 24, respectively. This represents a 130% jump from the previous week. Take advantage of easy days to recover.

Week 3

Add another ladder to your training volume and perform five full rounds. Pay attention to the pull-ups again. This week you will perform these movements 50, 75 and 30 times. In other words, an easy day has the same load as a hard day, only two weeks ago.

The only difference this week is the absence of easy days. If you do the third training day on Friday or Saturday, then the next workout should be done on Monday. You need one day of rest to allow your body to fully recover. When Memorial Day rolls around, you should be ready to kick some ass.

CrossFit nutrition for weight loss

Many aspiring CrossFit athletes, especially girls, dream of losing weight. CrossFit classes themselves are quite energy-intensive and, if you follow nutritional recommendations, they contribute to proper and high-quality weight loss.

The main rule of losing weight is this: consume fewer calories than you can burn. Therefore, a proper diet when losing weight is the most important criterion for successful weight loss.

What to consider when losing weight?

There are a number of things to consider when losing weight.

• There is no local weight loss with the help of nutrition - you need to remember this. The human body uses excess fat very wisely, preventing disproportionate burning of fat deposits. Usually, the decrease in volume is first noticeable in the upper part of the body (important for women), which may be mistaken by some women for its local burning, but this is not the case. In fact, fat burning processes start throughout the entire body at once, but the result is not always noticeable.
• Losing weight quickly is losing weight incorrectly. The result of rapid weight loss, at best, will be a loss of water in the body, and at worst, a significant loss of muscle mass and hormonal imbalances. Usually, after rapid weight loss, excess weight returns in a short period of time with a supercompensation effect and swelling.
• Anyone can lose weight. It is enough to ensure a lack of calories from food or increase their consumption through physical activity.

As in the case of gaining muscle mass, when it comes to losing weight, there are a number of principles that, if followed, can achieve lasting results.

Principles of weight loss in CrossFit

• Consumption of low-calorie foods. The diet of an athlete who wants to lose weight should consist of 70-80% low-calorie foods. The most optimal and healthy foods are those rich in fiber, which lead to quick satiety, are low in calories and support the digestive tract. Fiber can also reduce the absorption of carbohydrates and fats from food, ensuring their gradual release into the blood.
• 6 meals a day. As with gaining muscle mass, when losing weight you should eat frequently (at least 5-6 times a day) and in small portions. With this type of nutrition, energy from food will be completely converted into energy to support life, and its deficiency will be compensated for by excess fat deposits. In addition, this diet allows you to minimize the feeling of hunger during the day and prevents diseases of the gastrointestinal tract.
• Eliminating simple carbohydrates and limiting fats. When simple (fast) carbohydrates enter the body, they cause a sharp increase in blood sugar, which provokes a feeling of hunger within 15-20 minutes. Moreover, simple carbohydrates are high in calories and are absorbed very quickly, triggering the production of insulin and starting the process of fat deposition. Fats are also high in calories and the body does not need to spend a lot of energy to digest them. For example, if you eat 100 calories worth of carbohydrates, then 23 calories will go into processing and storing 77 calories from carbohydrates. But if you eat 100 calories worth of fat, it will take only 3 calories to store it, and 97 calories will remain in the body. Moreover, if you eat more fat than the body currently requires, the lipase enzyme is activated, which triggers the process of fat deposition in adipocytes (fat cells). However, it is impossible to completely limit the consumption of fats, since they are responsible for the health of the skin, hair and nails, as well as for maintaining hormonal levels in the body.
• Dietary restrictions before and after training. It is recommended to eat a small portion of protein 2 hours before training. You should not eat immediately before starting a workout, since the body must spend energy from its own fat reserves, not food. After training, it is recommended not to eat at all for 2 hours, since during this period the metabolic rate in the body increases sharply, and the concentration of fatty acids in the blood increases. If you eat immediately after training, then all the fatty acids will return back to adipocytes (fat cells), and if you don’t eat, they will “burn out.”

Sergey Nezbudey: “CrossFit WOD “MURPH” is always a test!”

Sergey Nezbudey begins his story: “Each workout in CrossFit is called WOD (Workout of the Day) - this is a task for the athlete for the day. CrossFit routines are so varied that you are unlikely to encounter a routine in your training process. This is why athletes love CrossFit.

Why has CrossFit become so widespread and so in demand today among physical education enthusiasts and professional athletes involved in a variety of sports: martial arts, football, basketball, hockey, American football, rugby and other sports? The answer is obvious and lies on the surface. Because CrossFit is universal, and thanks to its diversity, with competent and scientifically based coaching, it is adapted for almost any athlete.

The photo shows a coach from the Reactor CrossFit club. Far right is Sergei Nezbudey.

The workouts are designed to test your body's endurance, speed and strength. In our Reactor CrossFit club, training is carried out both individually and in groups. Today I will tell you about WOD”MURPH”. I personally really like the WOD “MURPH” for many reasons, but most of all, because every time this complex is a real test for the athlete performing it. The workout is named "Murph" in honor of Navy Lt. Michael Murphy, who died during U.S. military operations in Afghanistan on June 28, 2005.

1. run 1600m (one mile)
2. 100 pull-ups
3. 200 push-ups
4. 300 squats
5. run 1600m (one mile)

Alternate between pull-ups, push-ups and squats as you see fit. Start and end with a run. If you have a 9kg (20-pound) chest weight or body armor, wear it.

The complex was first published on August 18, 2005 and was developed by Murphy himself and was originally called “Body Armor”, since it meant wearing the 9 kg weighting material I mentioned above. This is a very difficult workout. It is quite long, so it deserves the utmost respect, reasonableness and sportsmanship. It is clear that many, after reading the publication, will decide to test themselves. Therefore, I want to give you some tips to make sure that you carry out WOD”MURPH” as efficiently, correctly and safely as possible.

Follow the rep pattern

You can split up the pull-ups, push-ups, and squats as you see fit. Use an effective repetition scheme to keep your muscles toned for as long as possible. Here are some sample diagrams that you can use:

CrossFit WOD “Murph” and other heroic complexes

This article will talk about American heroes who are honored by their people. But we have all heard about complexes called “Heroes” and do them as test workouts. This article was published to familiarize yourself with the history of its appearance and contains tips on performing one of the most difficult CrossFit WODs called “Murph” CW

On Memorial Day, CrossFitters in different parts of the world perform the “heroic” CrossFit WOD Murph. This workout is most associated with CrossFit, not only because of its complexity, but also the meaning it carries.

It should be noted that every heroic CrossFit WOD carries a story behind it.

CrossFit training program for men

Functional training is a sport for real men. It requires endurance, strength, speed and strict order. The popular principle of “take more, throw further” will not work here. To achieve truly impressive results, a CrossFit training program must be strictly systematized. It is important to adhere to the basic principles of strength sports, such as periodization, progression of loads, variety and regularity. Without this, progress will be much slower.

It is also highly recommended that you practice CrossFit under the guidance of an experienced trainer, at least initially. A competent mentor will teach you how to feel your body, the correct exercise technique, work at a comfortable heart rate, and recover quickly. The trainer will also lay the basic strength and functional base, which you will use in further training on your own.

In this article, we will give practical recommendations for creating a training program for men in a CrossFit gym and analyze the features of the training.

CrossFit WOD Murph

The Murph Workout is named after Navy Lieutenant Michael Murphy, who was killed on June 28, 2005, during a mission in Afghanistan. He was 29 years old. He graduated from Pennsylvania State University in 1998 with a degree in political science and psychology, after which he turned down an offer to go to law school, instead taking special training courses at the US Marine Corps Trade Academy. After completing a number of special courses and trainings, including training at the US Army Airborne School. In October 2002, he was assigned to military service in Jordan as part of one of the Navy SEAL units. As a child, Murphy's nickname was Defender. It is known that when he was in the 8th grade, he was expelled from school for getting into a fight with two bullies who were trying to push a disabled child into a locker. Geri Williams, author of a biography of Michael Murphy, also recalls an incident in which Murphy saved a homeless man who was collecting iron cans from a gang of thugs.

WOD Murph

In early 2005, Murphy arrived with a Navy SEAL task force in Afghanistan to participate in Operation Enduring Freedom. In June of the same year, Lieutenant Murphy led a reconnaissance team consisting of 4 soldiers in Kunar province near the border with Pakistan. After the successful start of the operation, the location of the special forces was unexpectedly exposed by local shepherds, whom the soldiers left alive and sent home. About an hour later, the Mujahideen surrounded the area and attacked the detachment. Murphy radioed for reinforcements, but the MH-47 Chinook helicopter, carrying 16 commandos, including 8 Navy SEALs and 8 Night Stalkers, was shot down by an RPG over the battlefield. As a result of this battle, which lasted more than two hours, Murphy, along with two comrades, as well as a dozen Taliban fighters, were killed. Marcus Luttrell, who was hidden by Afghan Pashtun farmers, was found by a search and rescue team several days later.

Based on Operation Red Wings, the film Lone Survivor was made, released in 2013.

Murphy was posthumously awarded the Medal of Honor for his bravery and courage that day. The remaining three crew members were awarded the Navy Cross, the second highest award in the United States, for their services. Soldiers who were killed while trying to save the team also received awards. Among them were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevey, who were lifetime recipients of the Bronze Medal for Bravery and the Purple Heart, which is awarded for a combat wound.

These guys were someone's fathers, husbands and sons. For many, they were brothers and partners. They were also CrossFitters. They are the epitome of true heroes, and to ensure that the memory of their fearlessness, courage and self-sacrifice lives forever, CrossFit created workout classes named in their honor. CrossFit Headquarters Member Russell Berger, who served in the 1st Airborne Division

CrossFit WOD Murph

Dedicated to Lieutenant Michael Murphy, who died on June 28, 2005 in Afghanistan.

Murph 1600 meter run 100 pull ups 200 push ups 300 squats 1600 meter run

This WOD crossover was invented by Murphy himself and was called a “body armor”

This is where the idea with the 10 kg vest came from. This is a very long and grueling workout that requires dedication and the respect it deserves. At first, the brutality of this training only spurs the athlete, eager to fight. We offer some tips on how to perform the Murph to improve your time and still stay alive.

Tips for doing the CrossFit WOD Murph

1.Repetition schemes As mentioned above, you can divide the complex using schemes consisting of mini-rounds, which allow you to keep your muscles toned and avoid rapid fatigue. Here are some examples: 5-10-15 20 rounds 5 pull-ups 10 push-ups 15 squats

That would be 20 rounds of Cindy, one of the test CrossFit WODs that most athletes are familiar with. Therefore, this division is very easy to remember. 5-5-5-15 20 rounds 5 push-ups 5 pull-ups 5 push-ups 15 squats

Relevant for those who have difficulty with push-ups. 5-5-5-10-5 20 rounds 5 pull-ups 5 squats 5 push-ups 10 squats 5 push-ups

2. Mobility It is necessary to carefully stretch the muscles. This workout is a full-body workout, so the wrists, shoulders, shins, hamstrings, hips and glutes will be attacked. So you should ensure maximum mobility before attacking Murph. 3. Liquid Murph is called the longest workout in history, so you can sacrifice a few seconds and take a sip of water (especially for those who will perform the workout in heat and high humidity). The goal is to complete the workout, not to develop dehydration and acute necrosis of skeletal muscles. 4. Body armor The original version of the Murph is performed in a vest, but this condition applies to experienced athletes who participate in competitions. If an athlete cannot complete the complex in less than an hour, then they should not use a vest or any other weight. 5. Tempo In addition to the repetition scheme strategy, you should use short rests between sets. While running, you need to stay calm, remember to breathe and maintain a rhythm. 6. Reason Keep in mind that this is not your average workout of the day. This workout was created to honor the memory of a man who died in the fight for freedom. Reminding yourself of this during training makes it mentally easier to go through this test.

7. After training You need to move, consume as much fluid as possible and food that will replenish the reserves of consumed nutrients (for example, nuts, bananas or a protein shake).

Should you train with a CrossFit trainer?

Beginners should do CrossFit with a trainer, but not alone. Only the coach knows what level you are at. It’s worth spending 1-2 years on personal training with a CrossFit trainer and becoming a much fitter and healthier person.

For example, a cheap woman came to me with a height of 176 and a weight of 90 kg. It is immediately clear that the state of her body, according to such indicators, is not in a healthy position. I will help her be healthy and prepared. The main thing to start with is to help with weak points, and she has pain in the lumbar region. I started giving exercises to strengthen the lumbar extensors. She trains and engages them regularly every training session.

The first month did not give her any intensity due to problems with breathing and high pulse. This is all due to poor nutrition and excess weight. The blood is heavily polluted, so any high activity puts her body under stress. And I overcome stress in her body with gradual strength exercises with low intensity.

The first month strengthened all the muscles that she did not use and that needed loading. After a month, I gave cardio in a very gentle mode with long rest breaks to recover. In 1 month she lost 26 cm in volume.

This is good, but this is just the beginning. And the profession is not so important. The girl is a pediatrician. Many doctors have health problems, although they seem to be showing a different indicator. If you are interested, write to me and ask questions. Good health and preparedness to everyone.