In the world of CrossFit, Memorial Day weekend in the U.S. is all about The Murph. This “Hero workout” is named for U.S. Navy SEAL Lt. Michael Murphy, who died in the line of duty in Afghanistan on June 28, 2005.
What is the Murph Workout?
The Murph is a timed workout consisting of the following:
- Run 1 mile
- 100 pull-ups
- 200 push-ups
- 300 air squats
- Run 1 mile
Wearing a weighted vest is encouraged.
Simple on paper, grueling in practice.
What makes the Murph so challenging is the volume. It’s a lot of reps. And just when you think it’s over, you’ve got another run.
3 Tips to Get Through the Murph Workout
Here are 3 tips to get through the long slog of Murph — or any other grueling task.
(1) Remember Your Reason
Murph isn’t just a regular workout. It’s a hero workout, in memory of a fallen soldier.
CrossFit has many hero workouts, but Murph is done by the community each year on Memorial Day weekend in memory of both Lt. Murphy and all the men and women who have died in service to our country.
Remembering what this workout is about and the reason we are doing it can help you get through the pain of it.
This applies for other hard things we do in life. Have a purpose and reason for what you’re doing that goes beyond your personal gain.
(2) Do It In Community
The community support during Murph give an extra energy boost when you’re feeling like you’re at your limit.
When energy is flagging, having people cheer you on or even running with you to the end can give you the shot of adrenaline you need to keep going.
It’s hard to give up when other people are by your side. And it’s hard to quit when you know other people are depending on you to stay the course.
The same goes for other hard tasks. When something feels like it’s too much to do alone, find people to do it with you.
(3) Embrace Your Pace
Don’t feel pressure to rush just because other people are faster than you are.
Focus on doing what you know you can do, at the tempo and rhythm that works best for you.
Embrace your pace.
If you need to scale or modify the workout, do so. But if you don’t, then don’t. Even if it takes longer to do it.
Ultimately what matters most is how you feel about your effort. Push yourself to do what you can do, even if you’re the last one to finish.
In nature, trees bloom on their own timing. Stay true to your rhythm to get the best results that you can get.
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