301-787-4742 7851 Beechcraft Ave Suite F & G Gaitersburg MD 20879
In 3 days the majority of our gym will be taking on “Murph” on Memorial Day. We remember everyone deployed as well as everyone who died while serving in the country’s armed forces. As a community, we show our support and praise the ability to be able to wake up and grind through the challenge at hand. For a lot of us this may be the first time taking part in “Murph” or maybe with a vest or even trying to run both miles! From a strategic standpoint there are many options, but there are two things that are not optional in order to succeed. Both of these items have to do with the days leading up to it in preparation.
Number one is hydration….before waking up Monday morning and chugging water (too late at that point!). A good rule of thumb is 1 ounce of water per kilogram of bodyweight. Take your body weight in pounds and divide it by 2.2 to convert to kilograms. With this workout being longer than our normal class WODs, it is so very important for your success. The second item is mobility. With there being 2 miles of running, 100 pull ups, 200 push ups,and 300 Squats, we need to make sure we are ready to move well. That includes 5 min of your favorite hip opener, t-spine work and chest/tricep smashing!
1 mile run
100 Pull Ups
200 Push Ups
1 mile run
Now lets talk rep based strategy. Although there are many options, I am going to talk about a few specific ones. With a mile run on either end of this workout,the first mile run should be moderately paced to something you are comfortable running at. There is no point in sprinting a 6 minute mile, if you need to rest for a minute or two when you get inside. If you are not worried about a specific movement, I would recommend the 20 Rounds of 5 Pull ups,10 Push Ups,and 15 Squats. All of those sets are doable and mentally easy to get the mind around.
If pull ups are not your strength and slightly worried about the volume, I would recommend 20 rounds of 3 Pull ups, 5 Push Ups, 2 Pull ups, 5 Push ups 15 Squats. It keeps the sets small which can mentally be helpful and physically of course.
If Push ups are not your strength but want to attempt to do all of them without scaling the number than I would maybe try this out. 20 Rounds of 5 push ups, 3 Pull Ups,10 Squats,5 Push Ups,5 Squats,2 Pull Ups. This may look like a lot of breaking up but it will give you time to rest your push ups while still getting some sort of work done. Do not think these are the only options-but it might be a good place to start.
The last portion of this workout is a 1 mile run. This takes grit and determination. My personal goal is usually to speed up the run as the mile goes on and your legs can recover a little bit…..or just not to walk!
Be prepared, have fun, and remember why we do this!