New Small Group – Murph for Memorial Day 2017

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Need a challenge? Like your work out simple? Value Primal movements? Need some kind of motivation besides just the drive to lose weight? Then join us for Murph every Saturday morning, culminating in the Murph Memorial Day Challenge 2017.

This work out is named for LT. Michael P. Murphy (SEAL), who was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire to radio his position to SOF Quick Reaction Forces. Though injured, LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Workout.

When I was Crossfitting, I never did Murph. It was a Hero WOD that I put on a pedestal and figured — mostly because of my injured shoulder — I could never do. But all exercises can be modified or progressed, and this pre-eminent WOD is no different. So I modified the pull ups and pounded it out in 59 minutes. Now, I want more.

murph-coralville-iowa-health-coachI’m putting this on the schedule as my own work out, but every Saturday, whoever feels motivated enough can join me for Murph. The run is through our local park and the exercises are in the Studio. You’ll modify where you need to get it done, and then progress over the months as your body changes. And it will change!

This is a high-volume work out. That matters. That makes it muscle building, high intensity, and will wreck you for a few days. I recommend only one other strength session a week and plenty of low intensity activity. And you need to eat clean (cut the sugar and get good protein) or the tearing down you do with this work out will not rebuild into the lean strength you hope for.

What I love about this WOD is its simplicity: all body weight, high reps, strength plus cardio. However, it’s variable, too. The central exercises you can circuit as you choose: all in one block or in sets of 5, 10, 15, whatever. Just get them done. The run can be a walk or a run/walk if you choose. Just get it done. See? It’s about challenging yourself where you’re at and finishing. That’s it. Just finish. Period.

You compete against no one but yourself. Aim to improve your time or progress the exercise each time you do it. You don’t have to complete it in any set time, and the Studio is open until noon. When weather hits us, we’ll work around it!

The official WOD and unmodified standards are here (and you can also join the scholarship challenge that’s performed every Memorial Day).

A great analysis of performing the WOD is here.

The WOD starts 9am Saturdays. If you want to join, you must text ahead. No drop ins, please.

FULL MURPH

1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 SQUATS
1 MILE RUN
+ 20# WEIGHT VEST

EXAMPLE OF A BEGINNER MODIFIED MURPH

1 KILOMETER RUN/WALK
PERFORM THREE SETS OF:
15 PULL DOWNS
30 KNEE PUSH UPS
50 SQUATS
1 KILOMETER RUN/WALK

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