Main Menu
Advertisement
Affiliates
Advertisement
Newest Members
jeypate, ToddsFly, Easttexasreloader, Tharper09, triton0917
63901 Registered Users
Top Posters
dogcatcher 88533
stxranchman 53159
bill oxner 47873
RKHarm24 44577
rifleman 44388
BOBO the Clown 43767
BMD 40950
Big Orn 37484
SnakeWrangler 37269
txshntr 35255
facebook
Forum Stats
63901 Members
45 Forums
419168 Topics
6074798 Posts

Max Online: 16728 @ 03/25/12 08:51 AM
Topic Options
#7184872 - 05/31/18 12:26 PM The Murph
MeanGreen85 Online   content
Extreme Tracker

Registered: 12/13/12
Posts: 4104
Loc: West of 35W
Let me start out by saying this: I donít like CrossFit. With that said, I have an immense amount of respect toward LT Michael Murphy, his workout, and the crossfitters that honor his sacrifice by completing his workout every Memorial Day.

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

All while wearing a 20lb vest.


Iím setting a personal goal to complete the workout next Memorial Day. Right now I canít do one freaking pull-up - combination of being a bit heavier than I should and also lacking some strength. Iíve managed to lose about 10 lbs since January and add some muscle while training for a backcountry hiking trip. I need some more motivation, though, so this is my plan....Iím going to do scaled-down ďMurphsĒ every other week starting tomorrow until next Memorial Day. In between, Iíll work on getting leaner, stronger, and upping my reps.

Iíve managed to fix my dieting habits over the past several months aside from enjoying some drinks and eating out on the weekends. Most weeks I tend to break-even thanks to some overindulgence over the weekend. I need to limit that if I really want to shed some weight.

Top
#7185638 - 06/01/18 10:12 AM Re: The Murph [Re: MeanGreen85]
txhunter1010 Online   content
Extreme Tracker

Registered: 11/22/10
Posts: 4149
Murph work out is crazy. Its hard but ive done it quit a few times. don't care how long it takes anyone, completing it while thinking what the work out stands for is a great feeling! Good luck

Top
#7185657 - 06/01/18 10:25 AM Re: The Murph [Re: MeanGreen85]
MeanGreen85 Online   content
Extreme Tracker

Registered: 12/13/12
Posts: 4104
Loc: West of 35W
Just did Mini Murph #1. Got some work to do.

1 Mile (10:38)
5 sets of:
-2x 10 second bar hangs (still canít do a pull-up. Grip strength made things tougher during the last set)
-8x push-ups (not too bad - will do more next time)
-12x squats (more difficult than I expected but still doable)
1 mile (14:15)

For the miles, I alternated running/walking. This was my first time to run in several years, so I should
He able to clean up those times with some work.

Top
#7189224 - 06/05/18 11:25 AM Re: The Murph [Re: MeanGreen85]
Cleric Offline
Veteran Tracker

Registered: 03/11/12
Posts: 3358
Itís a great workout. I used to do them but without the vest.

Couple pieces of advice:

get a pull up bar in your house. I put one on a door and the price to enter or exit was a pull up. This helped immensely as I was doing pull ups throughout the day.

Most people I know who did them ascribe to the you donít have to do them in order. So do 20 sets of 5-10-15. That will help break it up.

Focus on a healthy work out regiment then go for the Murph. Even reduced Murph can put heavy strain on your body.

Focus on form, espically on the squats. Use a chair as a reference point if you have to.

Good luck. Great to set goals. If you get at it, you will be completing them sooner then that



Edited by Cleric (06/05/18 11:25 AM)

Top
#7198391 - 06/15/18 09:14 AM Re: The Murph [Re: MeanGreen85]
MeanGreen85 Online   content
Extreme Tracker

Registered: 12/13/12
Posts: 4104
Loc: West of 35W
Thanks for the tips, Cleric. I broke todayís reps into 5 sets - definitely made things more manageable.

Mini-Murph #2 is in the books

Mile 1: 10:10
5x15 second bar hangs with shrugs
50 push-ups
75 squats
Mile 2: 11:57

Pretty happy with the improvement. Shaved about 2:45 off my total run time, and didnít have much trouble upping ny reps. Iím still pretty far from doing a pull-up - definitely feeling like my grip and forearm strength is improving.

Top
#7199088 - 06/15/18 09:00 PM Re: The Murph [Re: MeanGreen85]
CitySlickerHunter Offline
Extreme Tracker

Registered: 04/01/06
Posts: 3940
Loc: Tarrant County,TX
clap cheerleader
_________________________
"I can't be over gunned because the animal can't be over dead"-Elmer Keith
10/30/2012 I VOTED for The American

Top
#7199093 - 06/15/18 09:10 PM Re: The Murph [Re: MeanGreen85]
Cleric Offline
Veteran Tracker

Registered: 03/11/12
Posts: 3358
Originally Posted By: MeanGreen85
Thanks for the tips, Cleric. I broke todayís reps into 5 sets - definitely made things more manageable.

Mini-Murph #2 is in the books

Mile 1: 10:10
5x15 second bar hangs with shrugs
50 push-ups
75 squats
Mile 2: 11:57

Pretty happy with the improvement. Shaved about 2:45 off my total run time, and didnít have much trouble upping ny reps. Iím still pretty far from doing a pull-up - definitely feeling like my grip and forearm strength is improving.


Awesome news. In regards to pull ups two things to strength
1) just start holding yourself as long as possible
2) if you do a jump pull up focus on lowering yourself as slowly as possible.

The run time is really good. Just make sure you are not gassing yourself.

Top
#7201707 - 06/18/18 10:45 PM Re: The Murph [Re: MeanGreen85]
huntingbig8 Offline
Bird Dog

Registered: 12/08/09
Posts: 448
Loc: graham,tx
45:21 RX

Top
#7211640 - 06/29/18 09:07 AM Re: The Murph [Re: MeanGreen85]
MeanGreen85 Online   content
Extreme Tracker

Registered: 12/13/12
Posts: 4104
Loc: West of 35W
Another Friday, another workout.

Mile 1: 9:59
5 sets totaling:
5 Max bar hangs
72 push-ups
90 squats
Mile 2: 11:57

I slacked off pretty hard the last two weeks. Need to fix that for the next two.

Top
#7212826 - 06/30/18 10:27 PM Re: The Murph [Re: MeanGreen85]
Cleric Offline
Veteran Tracker

Registered: 03/11/12
Posts: 3358
Progress....awesome

Top
#7213042 - 07/01/18 09:34 AM Re: The Murph [Re: MeanGreen85]
HOF Online   happy
Extreme Tracker

Registered: 11/11/06
Posts: 3963
Loc: North Central, Tx
up
_________________________
Searching the world over for the perfect Chile Relleno.

Top



© 2004-2018 OUTDOOR SITES NETWORK all rights reserved USA and Worldwide