MURPH 2020 PREP GUIDE - Squarespace
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MURPH 2020 PREP GUIDE
TABLE OF CONTENTS: Section 1: Murph Description Section 2: Movement/Workout Breakdown & Customization Section 3: Muscle/Joint Health & Recovery Section 4: 6 Week Progression for Movements & Running
Section 1: MURPH DESCRIPTION What is MURPH? The workout begins with a 1 mile run. Followed by 100 pull ups, 200 push ups, and 300 air squats. Then completed by another mile run. A 20lb weighted vest is worn by the individual throughout the entire workout. This workout is FOR TIME. Meaning the goal is to accomplish the movements in order and is over when the last movement has been completed. There are several ways to modify the workout to match your physical abilities and fitness level. Section 2 will discuss how to customize the workout to best suit YOU. Who was MURPH? MURPH is a CrossFit Hero workout honoring fallen Navy Seal Lt. Michael Murphy, who was killed in action in Afghanistan, 2005. Lt. Michael Murphy heroically sacrificed his life to save the other members of his unit while on deployment. This workout, named Body Armor, was one of Murphy’s favorites. After his death, the name of the workout was changed to MURPH. It is performed by thousands of people all over the country every year on Memorial Day in honor of Murphy and all the brave men and women who have died in service of this country. *** CrossFIt Reviver members will be completing MURPH 2020 on a date that is TBD based on our ability to reopen.***
Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
Movement/Workout Breakdown &
Customization
MOVEMENTS CUSTOMIZATION: Your fitness level, strength, mobility, and
comfort level will all help dictate what variation of movement is appropriate
for you. You can customize each movement in MURPH to meet your abilities
and result in a great workout! There are multiple options and substitutions for
each movement.
MOVEMENT TESTS: First let’s start by testing your pull-up, push-up, and
squat. These tests will provide guidance to which movement customization
level you should choose. Each test was designed with the intention that in 6
weeks, you will be properly prepared to complete Murph using the following
protocols: ≤10 minutes of running, 20 rounds of “Cindy” in which each round
consists of 5 pull ups + 10 push ups + 15 squats, followed by another ≤10
minutes of running.
*** If interested in using a different strategy to adjust volume or movement
flow that is possible.
MOVEMENT BUILDER:
1. Pick a PULL Movement based off your test results (and the
movement that is slightly easier than what you choose as your “just in case”)
2. Pick a PUSH Movement based off your test results (and the
movement that is slightly easier than what you choose as your “just in case”)
3. Pick a SQUAT Movement based off your test results (and the
movement that is slightly easier than what you choose as your “just in case”)
Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
***QUARANTINE DISCLAIMER***
- If you do not have access to rings (TRX) or a pull up bar at
home, please reach out to a coach so they can help you
find the most appropriate exercises, based on what you
have available, to help you maintain/increase pulling
strength until we get back into the gym.
PULL TEST: To find the appropriate pull-up customization for the workout,
you should be able to complete 15 unbroken (nonstop) reps with a 2 second
lower, 1 second up tempo (2010) of the movement you are testing.
Completing 15 reps with a 2 sec. /1 sec. tempo, which is 15% the volume of the
MURPH workout, will ensure you have the muscle endurance for 100 pulling
repetitions.
PULL CUSTOMIZATION: Each level increases in difficulty.
- Level 1: Ring Row - FORM: start with arms extended and body in
straight line, pull chest to rings keeping body in straight line. This is
appropriate for anyone who A) doesn’t have the proper mobility to go
over head or pull up position causes pain, or B) doesn’t have the strength
to do lightly banded pull ups with ease.
Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
- Level 2: Banded Pull up - FORM: should be the same as bodyweight
pull up, see explanation below. This is appropriate for those who can
complete the Pull Test with a single purple band or less.
- Level 3: Bodyweight Pull up - FORM: start hanging from bar with
arms straight and shoulders activated, pull up until chin is above bar,
shoulders and elbow should be pulled back and down (avoid hiked
shoulders). Before performing the Pull Up Test, individuals must be able to
pass LEVEL 1 and 2 UPPER BODY on our Physical Assessment.
- Level 4: Weighted (w/Vest) Pull up - FORM: same guidelines as
bodyweight, see above explanation. Individuals should be able to pass Level
4 UPPER BODY PULL and UPPER BODY PUSH before attempting this test.
***Kipping: It is strongly recommended that you have completed “Level 4-
Loaded Pull” of the “Upper Body: Pull” Reviver Progression chart before
attempting kipping pull-ups. If chosen, the same 15 rep guidelines apply.
Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
PUSH TEST: To find the appropriate push-up customization for the workout,
you should be able to complete at least 30 unbroken reps at a 2010 tempo of
your chosen movement with. Consider that 30 reps is only 15% of the total
reps in MURPH.
PUSH CUSTOMIZATION: Each level increases in difficulty.
- Level 1: Floor Press w/DBs - FORM: start lying on ground with elbows
in A position touching the floor, press DB’s straight up from chest toward
ceiling until elbow straight.
- Level 2: Kneeling/Banded Push Up - FORM: start with hands on
ground and shoulder width apart, lined up with chest and elbows straight.
Knees on ground. Body in straight line position. Lower your body towards the
ground keeping it in a straight line (chest should touch ground between
hands), and push back up to straight elbow position.
Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
- Level 3: Standard Push Up (on toes) - FORM: just like on knees, the
body should stay in a straight line the entire movement. Start with hands on
ground and shoulder width apart, lined up with chest and elbow straight.
Lower body towards ground keeping it in straight line (chest will touch
ground between hands), and push back up to straight elbow position.
- Level 4: Weighted Push Up w/Vest - FORM: same as standard push
up on toes, see above explanation.
*** Push Ups can also be performed from a rack or bench if an individual
needs to elevate position but can’t go on knees. Follow the same form
protocols as standard push up. For more information talk to a coach.
Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
SQUAT TEST: Squats are appropriate for individuals who: 1) can squat without
violating the “Three Non-negotiables” of the squat, 2) can perform 45 squats
unbroken with a 2010 tempo, and 3) don’t experience pain when squatting.
Alternate step-ups to a box is recommended if the squat prerequisites cannot
be met.
SQUAT CUSTOMIZATION:
- Level 1: Step Up - FORM: start by stepping 1 foot on the box, heel
should be all the way on the box. Press through a flat foot (driving through
heel) until on the box and bring the other foot up. Both legs/hips should be
straight at top of movement. Lower 1 foot at a time back to ground and
SWITCH. Make sure to alternate your feet every rep. This is appropriate for
anyone who needs a lot of work on their squat and/or has difficulty with
high volume squatting. Step Ups will cut the reps in half.
Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
- Level 2: Squat to a Box - FORM: box should be placed directly behind
and used to sit on/tap. Start with feet shoulder width apart. Squat down
following NON-NEGOTIABLES (see description below), until butt taps/sits on
the box and then stand back up.
- Level 3: Bodyweight Squat - FORM: Start standing tall with hips and
legs straight. Reach hips back slightly and lower hips as far down as
NON-NEGOTIABLES allow.
*NON-NEGOTIABLES*:
1. Feet stay flat the entire time (you should feel the majority of the
pressure in your heels)
2. Knees track out over outside of toes (they should not cave in)
3. Keep back neutral and torso mostly upright the entire movement
(think proud chest).
- Level 4: Weighted Squat w/Vest - FORM: Same as Bodyweight Squat.
Follow NON-NEGOTIABLES (see description above).Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
RUNNING BREAKDOWN:
The 2-miles of running in Murph tends to be most people’s Achilles heel. The
first mile, while challenging to some, may not be an insurmountable
challenge. The same cannot be said for the second mile. After a one-mile run
and 300 air squats, it is understandable why the second mile can be up to
50% slower than the first (while feeling much, much worse). So, how then
does one prepare for the “Murph miles?” There are two ways: sharpen
running mechanics and increase running volume.
RUN TEST:
After a half-mile warm-up walk or run, attempt to complete a mile as quickly
and safely as possible. Record your time. The following program is designed
for a mile time of 9-11 minutes at an 8 RPE. Regardless, due to the program
being based on perceived intensity it can be used by anyone. Most
importantly, to avoid injury from overtraining, pay attention to how your body
feels. When in doubt, go slower or rest.
RUNNING MECHANICS:
Here are 3 Simple Running Mechanic Guidelines
1. Relax- Focus on relaxing your face and shoulders. Maintain an upright,
but relaxed posture with a slight forward lean.
2. Feet- Focus on driving your knee up and landing your mid or forefoot
underneath the knee, close to the center of the body (see pic on the
right, below).
3. Rhythm- Control rhythm and speed through cadence (how many steps
you’re getting in) and steady breathing.Section 2: MOVEMENT/WORKOUT BREAKDOWN & CUSTOMIZATION
Movement Flow/Volume Customization
MOVEMENT FLOW CUSTOMIZATION: The “flow” during MURPH should be
FLUID. Meaning you should aim to move through each movement, each set
of movements, and each round of movements in a steady and paced manner.
That means breaking up the movements appropriately so that you aren’t
breaking down at a particular movement and/or you don’t have to take long
breaks. Consider the 20 rounds of Cindy. 1 round of Cindy = 5 pull ups, 10
push ups, 15 squats. For some people this rep scheme will work fine but for
others, they might want to break up the movements differently to avoid
having to take large breaks and/or compromising form. Here are a few
options that you might consider.
1. 100 rounds: 1 pull up, 2 push ups, 3 squats
2. 50 rounds: 2 pull ups, 4 push ups, 6 squats *** Highly recommended
3. 33 rounds: 3 pull ups, 6 push ups, 9 squats + 1 round: 1 pull up, 2 push
ups, 3 squats.
VOLUME CUSTOMIZATION: There 600 reps of movements and 2 miles of
running involved in MURPH. That’s A LOT. The volume of the reps/run can be
customized, as well, to be appropriate for various fitness levels. Here are a few
examples:
1. ⅓ volume - 11 rounds: 3 pull ups, 6 push ups, 9 squats
2. ½ volume - 10 rounds of Cindy (or 25 rounds: 2 pull ups, 4 push ups, 6
squats)
3. ⅔ volume - 22 rounds: 3 pull ups, 6 push ups, 9 squats
4. 20min CYCLE: instead of focusing on rounds, focus on TIME. Move
through your chosen format for 20min and just focus on smooth,
steady movement. (ex: following the 2 pull up, 4 push ups, 6 squats
format… set clock for 20min and cycle)Section 3: MUSCLE/JOINT HEALTH & RECOVERY How Can You Take Care Of Your Muscles/Joints? WARM UP: Make sure you are spending 10-15 minutes before your workout to properly warm up the body and muscles for work. This should include movements that increase blood flow and movements that prepare specific muscles/joints for pushing, pulling, squatting, and running. Shoulder, Hip, and Ankle joints should be mobilized. Chest, Back, Arm, Hip, and Leg muscles should be stretched and activated. COOL DOWN: After workout, take 5-10 minutes to properly cool down. The cool down should include a walk, as well as, foam rolling and additional stretching. The purpose of the cool down is to a) bring your heart rate and breathing back down to baseline, b) allow the muscles to slowly relax after activity, and c) eliminate lactic acid from muscles to help in recovery. NUTRITION: Muscles need PROTEIN and WATER to recover from exercise. Ideally within an hour after your workout you should be consuming a healthy source of protein and adequate hydration to replace lost fluids from sweating and breathing. (for specific concerns, speak to a coach) SLEEP: The only time your muscles, joints, and nervous system repair is during deep sleep. So if you want your body to feel its best and recover properly…. GO TO BED! Lack of proper sleep will increase inflammation, decrease healing of tissue.. and thus can increase your risk of injury. (for specific concerns, speak to a coach)
Section 3: MUSCLE/JOINT HEALTH & RECOVERY
Warm Up Template:
1. Pick 1-2 BLOOD FLOW MOVEMENTS: (1-2min each)
2. Pick 2-3 SHOULDER MOBILITY & ACTIVATION MOVEMENTS: (10 reps,
:30-:60 for stretches)
3. Pick 2-3 HIP/LEG MOBILITY & ACTIVATION MOVEMENTS: (10 reps,
:30-:60 for stretches)
BLOOD FLOW MOVEMENTS: Bike, Row, Jog, Jump Rope, Jumping Jacks,
High Knees, Butt Kicks.
SHOULDER MOBILITY & ACTIVATION:
- MOBILITY: Open Books, Lat Stretch, Doorway Pec Stretch, Arm Circles,
PVC Pass Throughs.
- ACTIVATION: Scap Push ups, Active Hang on Bar, External Rotation,
Prone Snow Angels, Banded Pull Apart.
HIP/LEG MOBILITY & ACTIVATION:
- MOBILITY: Pigeon Stretch, Adductor Rocks, Calf Stretch, Ankle Stretch,
Lying Hamstring Stretch, Samson Stretch, Toe Touch w/Reach, Iron Cross Kick,
Inch worms, Spiderman w/Reach
- ACTIVATION: Pole Squat, Squat Pump, Banded Side Step, Glute
Bridge, Lunge, Step Up, Waiter BowSection 3: MUSCLE/JOINT HEALTH & RECOVERY
Cool Down Template:
1. WALK: (2-3 minutes)
2. Pick 1-2 LOWER BODY RECOVERY MOVEMENTS: (:60-:90 per
movement/side)
3. Pick 1-2 UPPER BODY RECOVERY MOVEMENTS: (:60-:90 per
movement/side)
LOWER BODY RECOVERY MOVEMENTS:
- FOAM ROLL: Quads, Hamstrings, Glutes, Calves.
- STRETCHES: Piriformis Stretch, Samson Stretch, Calf Stretch (Straight
leg and Bent leg), Quad Stretch.
UPPER BODY RECOVERY MOVEMENTS:
- FOAM ROLL: Lats, Upper Back, Lower Back.
- LACROSSE BALL: Deltoid, Chest, Scapula.
- STRETCHES: Doorway Pec Stretch, Banded Lat Stretch, Thread The
Needle Pose, Child’s Pose, Open Book.Section 3: MUSCLE/JOINT HEALTH & RECOVERY
Nutrition:
Protein: Everyone’s ideal protein intake quantity is individualized but a good
place to start is 0.7-1.0 grams of protein for every pound of lean mass. Quality
of protein matters greatly. You can get protein through animal and plant
sources. Whole Foods are always the best sources vs. processed sources. Make
sure to spread your protein intake throughout your day and to be mindful of
how your digestive system responds to it. If your gut doesn’t handle certain
foods well, it is best to eliminate them and find your protein from another
source. List below are some great sources of protein from healthy whole food
sources.
- ANIMAL SOURCES: Eggs, Chicken, Fish and other Seafood, Beef,
Pork, Dairy, Turkey, Bison, Game Meats.
- Plant Sources: Nuts, Seeds, Tempeh, Spirulina, Tofu, Chickpeas,
Lentils, Beans, Quinoa, Edamame, Hemp, High Protein veggies (broccoli, kale,
mushrooms)
Hydration: Your body is made up of mostly water, which makes it a pretty
valuable thing. Water is lost throughout the day when you breathe, sweat,
and go to the bathroom. In order to keep your body properly hydrated, which
is crucial for it to function properly, you must RE-hydrate those lost fluids. This
is done primarily by drinking WATER!
- Daily Water Recommendations: this is affected by how much
you sweat, your diet, the weather and a multitude of other things. A good
place to START is 1/2 your body weight in ounces per day (ex: 140lb person
should get at least 70oz per day).
- Electrolyte Sources: nutrient dense foods like spinach, kale,
avocados, broccoli, sweet potatoes, bananas, beans, almonds, strawberries,
watermelon, oranges, tomatoes, milk, yogurt, fish, turkey, chicken, olives (you
can also get electrolyte drinks and powders from your local grocery stores)Section 3: MUSCLE/JOINT HEALTH & RECOVERY
Sleep:
Quantity: 7-9 hours of restful, undisturbed sleep is seen as beneficial for most
people. Some require more, few require less. Making sure that you are in bed
for AT LEAST this amount of time (knowing it can take some time to fall
asleep) is very beneficial for your recovery.
Quality: This is the tricky part. Spending 7-9 hours in a deep restful sleep vs.
spending 7-9 hours tossing and turning and getting up to go to the
bathroom will result in two very different outcomes come morning.
-Better Sleep Tips:
1. Consistent Bedtime and Wake time.
2. DON’T SNOOZE! - when your alarm goes off, GET UP!
3. Avoid Screens at least 1 hour before bed - this includes TV, phone,
computer, etc
4. Read a book: not on your kindle (that is a screen).
5. Don’t chug a bunch of water right before bed - get all your water in at
least a couple hours before bedtime.
6. Take a hot/warm bath or shower - this can help relax muscles.
7. Drink a “sleepytime” tea - something with soothing ingredients like
chamomile, lavender, etc.
8. Avoid caffeine after 1pm.
9. Take your Magnesium supplement night - 30min before bed.
10. Journal/Prayer/Meditation - great ways to clear the mind and prepare it
for rest.
**use the above tips to create a BEDTIME ROUTINE (30min-1hr) to help get
your body/mind ready for restful sleep. Consistency is KEY here, if you
want to see change, do this every night and make it a habit.Section 4: 6 WEEK PROGRESSION PROGRAM
Workout Program
Terms to know:
- Cindy: CrossFit workout where an athlete cycles through 5 pull-ups, 10
push-ups, and 15 air squats for 20 rounds.
- Round of Cindy (RoC): Implies cycling through a set of 5 pull-ups, 10
push-ups, and 15 squats, one time.
- Recovery Week: A week of training designed to lower the total volume
of exercise to allow the mind and body to adapt and recover.
- RPE (Rate of Perceived Exertion): how hard you feel you are working
rated for 1-10; 1 being “minimal-to-no effort” and 10 being “max/sprint
effort”.
- EMOM (or E2MO2M): “Every Minute On the Minute” refers to performing
the prescribed movement(s) at the start of that minute and resting
with the remaining time. E2MO2M is the same, except the time is
extended to two minutes to complete the movement(s).
Workout Standard:
This program is designed for an individual who can complete 10 Rounds of
Cindy (5-10-15 x10) with strict bodyweight movements and without
completely exhausting themselves, in ~15 minutes. If it takes >17 minutes to
complete 10 rounds this way, consider customizing by limiting movement(s).
If 10 rounds takeSection 4: 6 WEEK PROGRESSION PROGRAM
WEEK 1
Day 1 Day 2 Day 3
1 RoC E2MO2Mx 5-7 Cycle through 1 pull-up, Cycle through rounds of
2 push-ups, 3 squats for 3-6-9 (of the respective
5min. mvmts) for 9min.
Focus: Perform each Focus: Aim to rest ~15 Focus: Limit transition
mvmt slowly with a seconds after each time between mvmts,
pause at the bottom of round is completed i.e. immediately go
the squat and push-up, from squats to pull-ups
and at the top of the w/o resting, etc.
pull-up.
WEEK 2
Day 1 Day 2 Day 3
1 RoC E2MO2Mx 6-9 Cycle through 1-2-3 reps Cycle through rounds of
of the mvmts for 7min. 3-6-9 for 12min.
Focus: Perform each Focus: Aim to rest ~15 Focus: Limit transition
mvmt slowly with a seconds after each time between mvmts,
pause at the bottom of round is completed i.e. immediately go
the squat and push-up, from squats to pull-ups
and at the top of the w/o resting, etc.
pull-up.
WEEK 3 (Recovery Week)
Day 1 Day 2 Day 3
1 RoC E3MO3Mx 5 Perform 3 sets to failure 3 RoC -rest 5min.-
(each time) of most 3 RoC
limiting mvmt, rest as
needed
Focus: Keep a steady Focus: Work on weak Focus: Move smoothly
pace and use extra time mvmt. Example: 26 not fast, but limit
during the 3 min to push-ups, rest, 21 transition time as well.
mobilize. push-ups, rest, 14
push-ups.Section 4: 6 WEEK PROGRESSION PROGRAM
WEEK 4
Day 1 Day 2 Day 3
1 RoC E2MO2Mx 9-12 Cycle through 1-2-3 reps Cycle through rounds of
of the mvmts for 12min. 3-6-9 for 15min.
Focus: Perform each Focus: Aim to rest ~15 Focus: Limit transition
mvmt slowly with a seconds after each time between mvmts,
pause at the bottom of round is completed i.e. immediately go
the squat and push-up, from squats to pull-ups
and at the top of the w/o resting, etc.
pull-up.
WEEK 5
Day 1 Day 2 Day 3
1 Rnd of Cindy Cycle through 1-2-3 reps Cycle through rounds of
E2MO2Mx 12-15 of the mvmts for 15min. 3-6-9 for 18min.
Focus: Perform each Focus: Aim to rest ~15 Focus: Limit transition
mvmt slowly with a seconds after each time between mvmts,
pause at the bottom of round is completed i.e. immediately go
the squat and push-up, from squats to pull-ups
and at the top of the w/o resting, etc.
pull-up.
WEEK 6 (Recovery Week)
Day 1 Day 2 Day 3
1 RoC E4MO4Mx 5 Perform 3 sets to failure 5 RoC
(each time) of most -rest 8min.-
limiting mvmt, rest as 5 RoC
needed
Focus: Keep a steady Focus: Work on a weak Focus: Move smoothly
pace and use extra time mvmt. Example: 26 not fast, but limit
during the 4 min. to push-ups, rest, 21 transition time as well.
mobilize. push-ups, rest, 14
push-ups.Section 4: 6 WEEK PROGRESSION PROGRAM
Running Program
This running program includes two days of interval and sustained running
days. For advanced participants or regular runners, add in a third distance run
each week (i.e. ≥25 min. @3-4 RPE). The key is to only run as much as you can
recover from. If you start almost every training session sore or mentally
fatigued, take a day out of your weekly running training. If done alongside the
movement prep program, perform the running afterward. However, even if
done on different days, doing both programs will best prepare you.
Take time to warm-up and cool-down with 3:00 of running/walking @2-3RPE
before and after each training session.
WEEK 1
Day 1 Day 2
Run 8:00 @5RPE Run 1:00 @7RPE then run 2:00
@3RPE, Repeat 4x
Focus: Hold the same pace that you Focus: Run so you’re breathing hard
want to attempt on Murph day after the first minute and walk or run
slowly to recover during 2 min.
WEEK 2
Day 1 Day 2
Run 10:00 @5RPE Run 1:00 @7RPE then run 2:00
@3RPE, Repeat 5x
Focus: Hold the same pace that you Focus: Run so you’re breathing hard
want to attempt on Murph day after the first minute and walk or run
slowly to recover during 2 min.Section 4: 6 WEEK PROGRESSION PROGRAM
WEEK 3 (Recovery Week)
Day 1 Day 2
Run 4:00 @4RPE, 2:00 rest Run 1:00 @7RPE then run 3:00
@3RPE, repeat 3x
Focus: Steady breathing during the Focus: Bring heart rate down during
run; in through the nose, out the 3 min. run portion. Breathing
through the mouth, if possible. should be relaxed before starting the
next 1 min. run.
WEEK 4
Day 1 Day 2
Run 14:00 @5RPE Run 1:00 @7RPE then run 2:00
@3RPE, Repeat 6x
Focus: Hold the same pace that you Focus: Run so you’re breathing hard
want to attempt on Murph day after the first minute and walk or run
slowly to recover during 2 min.
WEEK 5
Day 1 Day 2
Run 16:00 @5RPE Run 1:00 @7RPE then run 2:00
@3RPE, Repeat 7x
Focus: Hold the same pace that you Focus: Run so you’re breathing hard
want to attempt on Murph day after the first minute and walk or run
slowly to recover during 2 min.Section 4: 6 WEEK PROGRESSION PROGRAM
WEEK 6
Day 1 Day 2
Run 6:00 @4RPE, 2:00 rest Run 1:00 @7RPE then run 3:00
@3RPE, repeat 4x
Focus: Steady breathing during the Focus: Bring heart rate down during
run; in through the nose, out the 3 min. run portion. Breathing
through the mouth, if possible. should be relaxed before starting the
next 1 min. run.You can also read
