It’s almost Memorial Day and that means one thing for CrossFitters in the United States: “Murph.”
The traditional Hero Workout completed by CrossFitters on the last Monday of May has been the cause of much debate amid recent gym closures and reopenings due to the spread of the coronavirus. Many athletes have been stuck at home with very little chance to condition for the workload required.
A test for the Fittest: “Murph,” completed to honor Naval Lieutenant Michael P. Murphy, is arguably one of the most famous CrossFit workouts.
Scaling might be your best option:
- Phil Hesketh’s recommendation: Even experienced athletes, who’ve had a little time away from a pull-up rig should consider doing Murph partitioned. “Doing the partitioned version — 5 pull-ups at a time — may help control your movement efficiency slightly and not expose you to the big unbroken sets that usually make your super sore. If your pull-ups were already not that great before the quarantine then I would definitely be looking to scale that movement this year,” he said.
- Brandon Swan is on the same page: 20 rounds of Cindy.
- Active Life coach Ray Gorman added that a first Murph attempt should be a half-Murph, then building up from there. And, regardless of whether you’ve been in isolation or not. “A vest is out of the question unless you’ve completed a less than 45 min attempt,” he said.
- 2015 CrossFit Games “Murph” event winner, Björgvin Karl Gudmundsson advises breaking the workout up and pacing slowly this year. “This is especially relevant to those of you who have been out of the gym for a long time and are maybe not in the shape that you are used to being in. Breaking up the sets is the key for survival in Murph. Trust me, I know.”
- Dex Hopkins recognizes there are many athletes out there sticking to the “Murph Memorial Day” tradition and suggested either doing the workout as a team or substituting the pull-ups for sit-ups or kettlebell swings. That’s probably a great option if you’re still social distancing and stuck at home.
- A delayed option: The Morning Chalk Up has seen many affiliates, particularly those who’ve only just reopened, reschedule Murph until July Fourth, or even Labor Day. This was also recommended by the Active Life team, who said the four-week preparation would be ideal to condition your body for the 600 reps and 2 miles of running.