Alongside Fran, Murph is the arguably the most well-known of CrossFit workouts and one that every CrossFitter should complete at least once.
Although it looks brutal (and it is!) Murph is a rarity in that you get to choose your rep scheme. The run portions must be completed as a sandwich around the gymnastic reps so you may break up the Pull-ups, Push-Ups and Air Squats whatever way you would like. Isn’t that considerate?
The graphics below show 6 common Murph strategies to give you an idea of how to plan. Try not to choose the strategy entitled 'The Mess'...
In terms of stimulus, what we are after is:
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'I'm not fit enough....I could never do that...CrossFit is too hard for me...I need to get in shape before I start CrossFit.'
We regularly hear these statements in conversations about CrossFit. Not just from those who have never participated, but also from former CrossFitters who feel they aren't fit enough to return.
Needless to say, all are absolutely and unequivocally false.
There is and never will be a minimum standard of fitness before you can either start or return to CrossFit.
CrossFit IS how you get in shape.
The fittest & rippest ( is that even a word?) fire-breathers on earth who contest the sport of CrossFit probably don't help this perception, as like Oran Johnston, they love to get their shirts off at every opportunity.
But the CrossFit Games athletes aren't the soul of CrossFit. CrossFit is about everyday people finding a way to move their bodies, increase their fitness and ENJOY the experience.
Our version of CrossFit is more about quality than competition. The quality of your movement, the quality of your experience and the quality of your life.
Don’t get us wrong, we still include competitive elements that we use to bring out the best of you, but your ability to come back to class tomorrow and continue getting healthier is much more important than a one-time workout performance. And our balanced programming reflects this.
Regardless, no amount of being “in shape” will ever change the challenge of the workouts. The workouts are always tailored to where you are at, regardless of fitness level.
We don't make you fit the workout, we make the workout fit you.
Coaches might change the movements in a workout, or they might change its length. They might ask an athlete to lift more or less weight. They might even ask an athlete to move faster or slower.
This process is often referred to as 'scaling’.
Every single CrossFit workout can be 'scaled' so every single person can do a version of that workout. Our skilled CrossFit Coaches quickly make these adjustments for clients in every class.
This is how we have experienced CrossFitters and first-timers training side by side, both being challenged, both having a laugh and both getting healthier at the same time.
This is true whether the person is 5 or 65, lean or overweight, healthy, sick or injured.
Everyone gets the same medicine, but each individual dose is different.
So, do you have to be fit and healthy to start CrossFit?
No, anyone and everyone is able to do CrossFit. Let’s keep giving our coaches work to do.