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

“Murph”

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

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