Posts Tagged ‘Michael Murphy’

The first few weeks of my Weekly Throwdown is in the books, so it’s time for challenge number two! We’re still working to practice different pacing strategies for “Murph” at the end of next month, so keep that in mind.

Last week we worked on the 3/6/9 pacing breakdown. This week, we’re going to do what I view as the most common way of breaking down reps; 5 pull-ups, 10 push-ups, 15 air squats.

Throwdown #2

4 Rounds

200m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

Focus/Modifications/Progressions:

Overall Strategy- In Murph, there is only a mile run at the beginning of the workout, and another one at the end. For today’s workout, your goal is to try and get a little bit faster for each one of your four rounds. Too often during Murph, athletes run a blazing fast first mile and then a significantly slower second one. By pacing today’s short workout, the goal is to focus on being able to control your speed and effort in hopes to still have some gas left in the tank for the end!

Runs– The distance is short, so there will be some effective pacing required to not go too hard on round one! Try to get faster each round!It doesn’t end with run, so feel free to really push that final 200m run!

Pull-Ups– Kipping and butterfly pull-ups may be performed today, but remember, we want to get faster each round.

Push-Ups– No hand-release push-ups required this week, but make sure your chest, hips, and quads STILL touch the ground, AND that you lock out all the way. Since most people can’t do sets of 10 throughout the entire Murph workout, my advice is to break up these reps how you’d plan to do it on game day. Most people try 4/3/3 or 3/3/2/2, with really short rests between each small set.

Air Squats– Chest up, crease of your hip below the top of your knee! We all know how to squat, just because we’re not holding a weight in our hand today doesn’t mean we don’t need to start practicing actual full range of motion.

I will be very impressed if athletes can actually get faster each round. My main advice for getting after it is to intentionally hold back on both the run AND reps for the first round. On the last round, get after it and push both. Last round should feel like a sprint from start to finish.

Let me know how it goes!!

Advertisements

NEW SEGMENT ALERT!

To strengthen our community of readers, I’m going to try and post a challenge or workout that we can do together most weeks. They’ll be fairly fast and shouldn’t negatively impact any specific program you’re following!

Each week will have a different focus and “WHY are we doing this” aspect, and can be done any time from Monday through Sunday of that week. All I ask, is that you share your results here and comment on how it went!

The first few weeks of my Weekly Throwdown will be in preparation for a workout thousands of CrossFit athletes do around the world each year on Memorial Day: “Murph

Too often at the end of May people realize they haven’t devoted enough time to improving their running or their strength for the pull-ups, push-ups, and air squats that make up the workout.

Since you’re allowed to partition your reps any way you’d like in that workout, today’s variation is going to include the 3/6/9 break down, and will focus on strict and slower movements.

Throwdown #1

400m Run

5 Rounds of 3 Strict Pull-Ups, 6 Hand-Release Push-Ups, 9 Goblet Squats

400m Run

Focus/Modifications/Progressions:

Runs– Push the runs. Today’s workout includes slower movements by design. Since you’ll be standing around a little more than on a typical Murph, you’ll have plenty of time to recover before the next run. Run your first 400m at about 85/90% effort (faster than Murph pace), then try to match or beat it the second time!

Strict Pull-Ups– Make these the most challenging version of “chin-over” pull-ups you can do. Unassisted reps? Great! Pause and the bottom and don’t swing. Need a little kip to get that chin over? Use it! Can’t quite get your chin over yet? Although it’s not my favorite substitution, you can also use a band. But only if it only gives you that “little extra” push to get your chin over. If you’re needing to attach multiple or really strong bands, I always prefer a good strict ring row to build strength. These reps do not need to be unbroken, so feel free to break them up!

Hand-Release Push-Ups– My favorite version of push-up to ensure that an athlete’s chest actually touches the ground! If you’re doing push-ups from your toes, tell yourself not to let your knees touch the ground at all during the rep. At the end of each rep, come to a complete pause before beginning the next rep.

Goblet Squats– Holding a kettlebell, perform a set of 9 unbroken goblet squats. The goal with these is to ensure the chest is kept high at the bottom of each rep, and that the athlete stands all the way up at the top of every rep. It’s really easy to “shorten” range of motion in a workout like Murph, try to avoid that today!

This workout isn’t designed to be incredibly challenging. View it as a cardio component, focused skill and strength work, then a cardio piece to finish up. If you decide to tackle it, leave your time and some notes in the comments section.

This week brought a very notable event in the sector of “Global Security” that was carried out by the United States Military. From the moment of the public announcement, as is usually the case, an array of emotions has been shared across the country and around the globe. Some celebrated. Others shared how they felt the loss of a life, any life, should never be cheered. Some took credit for their role in the act. Others did not, have not and never will talk about their role in the events. At the end of the day, one FACT remains:

The mission was carried out by Navy SEALs.

Wikipedia defines them as “The United States Navy SEa, Air and Land (SEAL) Teams, commonly known as Navy SEALs, are the U.S. Navy’s principal special operations force and a part of the Naval Special Warfare Command (NSWC)… The unit’s acronym (“SEAL”) is derived from their capacity to operate at sea, in the air, and on land – but it is their ability to work underwater that separates SEALs from most other military units in the world. Navy SEALs are trained and have been deployed in a wide variety of missions, including direct action and special reconnaissance operations, unconventional warfare, foreign internal defense, hostage rescue, counter-terrorism and other missions.” I understand that as meaning that these men are some of the best of the best.

Men who are asked to do things that most humans could never imagine. They are silent heroes that protect our freedoms, as Americans, every single day. Their job is to remain unseen, (they.do.not.exist.) and they will rarely ever be thanked for their risks and sacrifices.

CrossFit names workouts after people like that. They’re known as HERO Workouts, and they’re named in memory of a soldier, a police officer, a fire fighter, or someone who gave their lives to protect us. They’re not just running and pull-ups and push-ups and air squats. Before we do these in our voluntary fitness class, remember that each one of these HERO WODs has a story. As time has passed in my 2.5+ years in CrossFit, I feel these workouts should be viewed as something a little bit more. They should be taken more seriously. We complain about how much we hate running… these individuals no longer have that luxury.

Tom Nugent (friend and owner of SnoRidge CrossFit) posted a link today that I wanted to share with you all. Glenn Beck tells the story of one SEAL, Lt. Michael Murphy, and how he gave his life to protect each of ours. (CrossFit named the workout “Murph” after him.)

This story has nothing to do with my thoughts on Glenn Beck, but rather the men he is talking about. While I will rarely get this “political” on my blog, stories like this make me feel proud and thankful to live the life I am lucky enough to have here. God Bless America, and thank you to all of the men and women out there ensuring that we continue to have this privilege.

R.I.P. Lieutenant Michael Murphy

[kyte.tv appKey=MarbachViewerEmbedded&uri=channels/451373&tbid=159073&p=1011&height=384&width=320]