"Murph" is one of the hardest workout I have ever endured. It is a brutal combination of running, pull-ups, push-ups, squats and more running. I have been training with kettlebells for over 6 years and have done 800 snatches in 50 minutes with the 16kg bell but was still not prepared for the heart racing bedlam that was about to occur.
The timed workout looks like this:
1 mile Run
1 mile Run
and you are only racing yourself.
Note: The only rule for the above is that the 1-mile runs need to be done at the start and finish. But as for the pull-ups, push-ups and squats, you can break them up any way you want. The only thing that matters is that you complete them all before starting out on that last mile.
Three weeks ago I had my first go at Murph and he kicked my ass! It took me damn near 49 minutes to complete. Yesterday was my second attempt and he kicked my ass again — but at least I was able to complete in 40:50. I have never felt more wiped out at the end of a workout but took a full 8 minutes off my initial time. FYI, the original “Murph Challenge” calls for wearing a 20-pound vest to emulate body armour as worn by those that protect us
For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
My training today was:
5 Pull Ups
10 Push Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes
I completed 20 rounds in 19:35 for a total of:
100 Pull Ups
200 Push Ups
I finished with:
Kettlebell Swings - 24kg bell - 100 reps
Hanging Leg Raises - 50 reps
I went from 13 rounds to 20 on "Cindy". I was pumped. Each round took me approximately 40 seconds which gave me 20 seconds to catch my breath before moving on. A 2:1 work to rest ratio is basically the Tabata Protocal....for 20 minutes. Amazing what you can do when you persevere. I do not currently utilize kipping pull ups and am wondering how much time if any i can shave off if I try them. Next time I try this I hope to get to the low 20's. Is it possible (for me)? We shall find out.
I finished with: Hanging Pikes (feet to hands) - 25 reps
It is nice to mix in training that you have not done before. I have been training with primarily kettlebells for the last 6 years and still love them but adding crossfit a few days a week has jump started my enthusiasm. I truly believe that the training program you are not currently doing (or never have done) is probably what you should add to get through plateaus and go to the next level....physically and mentally.
I borrowed this workout from Crossfit Affliction - http://www.crossfitaffliction.com/
Back Squat 135# Max Reps in 10 Minutes - 85 reps
5 Minute Rest
Shoulder Press 95# Max Reps in 10 Minutes - 60 reps
5 Minute Rest
Dead Lift 135# Max Reps in 10 Minutes - 85 reps
It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.
I am taking a much needed day off from training tomorrow. I plan on hitting the weights HARD on Friday. I am reminded of a great quote from Adam Glass...( I am paraphrasing) - "I plan on giving the middle finger to gravity!