How to start CrossFit Murph? The best way to start Murph is by running at least one mile of distance. The CrossFit Murph workout contains a one-mile run, 200 push-ups, 300 squats, and finally a one-mile run.
You can break up the CrossFit Murph workout to make it feasible. The sheer volume and length of the workout are the challenging factors in the workout. Y=the breaking up of exercise should not reduce the count. So keep track of that. Let’s check out how to break down the CrossFit Murph workout.
Warm-up is essential for any workout. So it is relevant to CrossFit Murphs. Try to start your exercising with a warm-up. Running or jogging will be a suitable warm-up for you. But you must do a one-mile run in CrossFit Murph.
Pull-ups are one of the best exercises to follow. If you haven’t done it, then it is better to get the advice of a coach. So you can avoid injuries and learn the correct way of doing pull-ups. A band will help to do regular pull-ups. It will assist you to do pull-ups easily. You can make a loop and use it while exercising.
Jumping pull-up is another modification option in CrossFit Murph. It is an option to 100 reps in the Murph workout.
You can keep a box underneath the pull-up bar at a place. So you can jump up and land on the box. You need to jump up until your chin is just over the bar. Squeeze your arms and lats. Slowly lower down until your feet touch the box. You can repeat this until the number of reps is completed.
Box push-up is another session that you can add to the CrossFit Murph workout. You can do 10 more reps at a time. Your energy will go down with time. If you can go for much smaller sets, then the exercising will be much easier and quicker.
A box will help you in push-ups. A higher box will make the workout easier. Place your hands shoulder-width apart on the box. You need to maintain a plank position with the heels off the ground. Also, you can squeeze the core and glutes to maintain a sturdy position.
You need to lower the chest towards the box. Keep the elbows close to the side of your body. Your chest should not touch the box. Come back to the starting posture. You must maintain the tension in the core and glutes.
Banded push-ups are a modification option. Take a resistance band attached to a pull-up. Then wrap it around your hip. It will give support to do push-ups. This is a great option to complete 200 reps easily. Keep your hands shoulder-width apart and go for full plank position. You need to squeeze your glutes and core during the movement. Lower the chest down towards the floor by bending elbows. Come back to your starting position. The full exercise will make your core engaged throughout the whole time. This will give you maximum benefits from the moves by doing banded push-ups.
After push-ups, we need to move to squats. Air squat will give you the best results. You need to squeeze the butt when you stand up. Put your full effort to achieve the goals in squats.