This week, we're shifting gears to focus on an iconic Hero workout that challenges even the most seasoned CrossFit athletes: "Murph." As Memorial Day approaches, it's crucial to dedicate time and effort to effectively prepare for this grueling test of strength and endurance. To help you on this journey, I've designed a two-session-per-week supplementary training plan that will complement your existing routine, empowering you to tackle "Murph" with confidence and determination. Let's gear up, train smart, and honor the memory of a true hero!
🎯 5-Week Prep Plan with 2 Sessions a Week
With Memorial Day just around the corner (about five weeks away), it's time to start preparing for the Hero workout "Murph." As a dedicated CrossFit athlete, you're already putting in the work, but I’m here to help you focus on the specific elements of this challenging workout.
To ensure you're ready to tackle "Murph" with confidence, I’ve devised a two-part supplementary training plan. I recommend adding these sessions to your existing training twice a week as a ‘second session’.
Session A: Building Endurance
Run Intervals:4-6 Rounds (increasing to 6-8 rounds as you progress)Run 400m at a moderate pace,1:00 rest between rounds
Push-up/Pull-up Superset:5 Rounds: 5 pull-ups followed by 10 push-ups1:00 rest between rounds*For the final three weeks prior to Murph, consider wearing a weighted vest for this.
Session B: Strengthening and Conditioning
Weighted Vest Walk:Walk for 20-30 minutes with a weighted vest (20# for men / 14# for women).*For the final three weeks prior to Murph, make this a 20-30 minute jog with a weighted vest.
Bodyweight Circuit:12:00 AMRAP (increase to 15:00 as you progress)10 air squats10 push-ups10 lunges (per leg)*For the final three weeks prior to Murph, consider wearing a weighted vest for this.
Weekly Schedule:
Consider adding Session A and Session B to your existing training program on non-consecutive days. For example, you might perform Session A on Tuesdays and Session B on Fridays. This will allow for adequate recovery time between workouts.
Remember, the key to conquering "Murph" is consistency and gradual progression. By integrating these additional training sessions into your routine, you'll be on your way to mastering this challenging Hero workout on Memorial Day.
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🎧 Listen to the Latest Masters In Motion Podcast!
If you're a Masters CrossFit Athlete, this show is specifically for you. In this week's episode, we have the privilege of interviewing the remarkable Cheryl Brost, an 11-time CrossFit Games qualifier and 9-time Games athlete. Having competed as an individual athlete in 2010, 2011, and 2012, Cheryl finished as high as 7th in 2011.
A truly consistent competitor, Cheryl has qualified as a Masters athlete almost every year since 2013, only missing the Games three times due to injury or surgery. Throughout her career, she has competed in Women's 40-44, 45-49, and 50-54 divisions, becoming a 2-time Champion with five top 5 placements.
Join us as we dive into Cheryl's journey, discussing her accomplishments, strategies for maintaining work-life balance, and how she overcomes the unique challenges of being a masters athlete. Not only is Cheryl an incredible competitor, but she's also well-known for her inspiring Instagram posts, offering breathtaking views from her paradise-like surroundings. Don't miss this insightful and inspiring conversation with one of CrossFit's most consistent and strong masters athletes!
Pick or Tip of the week:Jason: King Kong Bags or Haven BagsRick: Reebok Nano 2.0 is backCheryl: “The Benefits” - Motivational Quote
💭 Parting Thoughts
It’s my goal to be a resource for the Masters Community in both via FREE info (newsletter, podcast, YouTube) and PAID coaching (Training, Nutrition, Performance).
So if this my content is valuable to you, please share it… let others know that there’s a resource for Masters Athletes here!
I appreciate you all!!
Jason