Closed Sat & Sun – Open Monday for Murphy

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murphThe Gym will be:

– closed on Saturday & Sunday
– open Monday starting at 9:00 am for the Murph WOD, with our first round / heat going at 9:30 am.

To learn more about Michael Murphy, check out our article from last year here.

Some tips to follow on Saturday & Sunday to have a better WOD on Monday from the folks at FT (function that)

.”1.  Hydrate!  With water (not beer, you lushes).  And I mean LOTS of water!!!  When you feel sufficiently hydrated, drink a little more.  You’ll thank me for it Monday.

2.  Don’t overdue it on Saturday or Sunday.  It’s a weekend to rest or do a strength WOD focused on shoulders.  Your legs will be sufficiently brutalized Monday.  Give them the day off today.

3.  Hand care 101 – take a file to those calluses!  Nothing ruins a good post-WOD bbq like blood in the chips & dip.  Nuff said.

4.  Eat a LOT.  Plenty of fat and protein will help ensure you have plenty of gas in the tank Monday. A couple of bacon burgers with avocado will do the trick.

5.  Plan your post-WOD meal… Sweet potatoes with coconut oil immediately after are my favorite.  Invite yourself to someone else’s spread where there will be lots to munch on.  Now you can have that beer.”

 

Tips And Tricks

For most of the population Murph’s 200 pushups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 pushups they are struggling to string three together at a time.

Pushup burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy.
20 rounds of
– 5 pullups
– 10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
– 15 squats

5-5-5-15

If pushups are a particular challenge for you consider the following scheme
20 rounds of:
– 5 pushups
– 5 pullups
– 5 pushups
– 15 squats

5-5-5-10-5

Similar to the 5-5-5-15, 20 rounds of:
– 5 pullups
– 5 squats
– 5 pushups
– 10 squats
– 5 pushups

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What To Expect

Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:

  • +70 Minutes Beginner
  • 40-70 Minutes Intermediate
  • 30-40 Minutes Advanced
  • 30 Minutes or less Elite

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

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