I’ve become a bit of a regular at our local crossfit gym for a year and I have to say that I love every minute of it. I’m growing stronger and faster every day. I’m always looking for ways to challenge myself physically and mentally to see how far I can test my limits. So when I heard about The Murph Challenge I was interested to see what it was all about.
Every Memorial Day (U.S.) crossfit gyms around the country as well as other groups / individuals participate in the Crossfit Hero Wod ‘Murph’ which is a challenging and grueling workout. The Murph Challenge is an annual fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation. This event is held on Memorial Day to honor fallen Navy Seal, LT. Michael P. Murphy and those who fight for our freedoms. It’s designed to push yourself and incorporate a little bit of pain and sweat for someone who had given his all.
The workout is simple:
The kicker is the 20lb vest!!! Although this is the way the workout was to be completed, there are several scaling options available including not wearing the vest. Each set of pull-ups, push-ups and squats are broken up, which is the preferred way to chip away at this. It’s good to go in with a plan or rep scheme and not try to blast through the workout. The workout as a whole taxes your body, so it’s best to stay at a steady pace. If you go out too fast for the run, your legs won’t have enough time to recover for the squats. If you go too hard on the pull-ups or push-ups, your arms will feel like jello. There are numerous rep schemes to follow including the crossfit workout “Cindy” which consists of doing 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. If that’s too much at one time, try doing 50 sets of 2 pull-ups, 4 push ups, and 6 squats, which will probably be the route that I choose.
The Murph Challenge itself is free to participate in, but donations are always welcome. If you register online, you can receive a t-shirt and a hat to commemorate this event. The Murph Challenge may be specific to LT. Michael P. Murphy, but it is also to honor all fallen soldiers during the Memorial Day Holiday.
Have a safe holiday weekend everyone!