Preparing for Murph

by Andrew on July 20, 2014

in Articles

This year, Crossfit London will be  doing something special for Remembrance day.

Its called Murph

Here is the challenge


Run 1 mile

100 pull ups
200 push ups
300 Squats

Run 1 mile.

If you have  a weighted vested (10kg) wear it.

You will be doing this on Remembrance  weekend ( we are not yet sure if its going to be on the Saturday or Sunday)

Now is the time to start training. If it helps, here is my initial approach. For the next few months I’m running through the tasks as volume tasks.

Day 1) 300 squats, broken up as you fancy. Take  10 minutes, take an hour, with loads of rest.

Day 2) 200 push ups. Once again slice them and dice them. if it takes you 3 hours with lots of rest who cares. If it takes you the day, No matter. If you can only do 100, 50, 20 on your 1st day. Who cares. As you  train week by week, you will get better and better

Day 3) 100 pull ups, kipped, mixed grip, who cares

Day 4) 1 mile,  rest. Run 1 mile. You can walk this, or do 2 x 400, or 2 x 800. This is the start. Its where you finish that matters

Day, 5), you have guessed it, its back to squats: maybe glue more together. If you did 30 sets of 10, maybe do them in sets of  15! If you are super good,  maybe you can do 2 Tabata sets back to back? Maybe 300 is too much and your target it 100. Cool. Start there.

 Our workouts and challenges are about making you better.

This should get most of you prepped up for now  Soon, if you want to do  Murph RX, you’ll need to sling 10k on you.  We will talk about that later !

For now, watch out for more help, and start thinking about your Murph plan also start thinking about a charity to raise some money for. Maybe  The Poppy Appeal, Help for Heroes.

 In a months time, why not challenge your workmates and humiliate them into the bargain ( but  get a bit of  head start 1st!!

If you are new to Crossfiit London, today is a great time to start your beginners classes


A photo from Gymnastics this weekend

by Andrew July 14, 2014 Articles

We had one of our many guest tutors pop in this weekend at Crossfit London to lead our Saturday  gymnastic sessions. The intermediate class got to pose with the fabulous Sita Bhuller, soon to be appearing on the BBC’s new programme “tumble” ( a gymnastics version of  strictly come dancing) Here is a sneaky clip […]

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by Andrew July 7, 2014 Articles

We  very happy to announce that Paul, Tommy and katarina will be holding the  first ever, in house, Crossfit London Olympic Weightlifting competition on 9th August at 10  Malcolm Place. Weigh in at 12.30, 1st lift 1pm. This competition will be open to all members (no coaches!  Sorry Joe!)  but will be limited to 20 […]

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by Andrew June 30, 2014 Articles

The great thing about Crossft London is the range of additional classes we offer. These offer client choice and showcase the interests and skills of our instructors. We have Rope, Max out, Strongman, Accessory conditioning, Metcon, Heroes & Girls, Olympic weightlifting classes and self training. Superb diversity! The problem with Crossfit London is the range […]

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Eat Frozen.

by Andrew June 27, 2014 Articles
Thumbnail image for Eat Frozen.

We have a loose creed. Its called the 100 words. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, […]

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The warm up: The Scavangers Daughter revisted

by Andrew June 25, 2014 Articles
Thumbnail image for The warm up:  The Scavangers Daughter revisted

There are many fantastic things to do in Florence and Tuscany. Top of the list must be  is to enjoy the wine and the olives  that leap out of the ground No2 is to  marvel at a climate that  makes growing  food stupidly easy No3, surely is to enjoy the art.The art was, no doubt […]

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