Tips For Taking On Murph

MURPH is a way to honor their courage, sacrifice, and commitment to serving others. It fosters a sense of camaraderie and solidarity within the fitness community, reminding us of the importance of resilience, perseverance, and gratitude. So when you take on MURPH, you're not just completing a workout; you're paying homage to a hero and embracing the values of honor, integrity, and selflessness that define the military ethos.

Tips for tackling MURPH:

1. Break up the Reps: Instead of trying to do all the reps in one go, break them up into manageable sets. For example, partition the workout into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
2. Weighted vs. Unweighted: Choose whether to do Murph with or without a weight vest based on your fitness level and goals. Start unweighted if you're new to the workout, then gradually add weight as you become more experienced.
3. Breathing Techniques: Focus on controlled breathing throughout the workout to maintain endurance and prevent fatigue. Practice deep belly breathing during rest periods to recover more quickly.
4. Day of Tips: Hydrate well before the workout and make sure you've properly fueled your body with a balanced meal. Warm up dynamically to prepare your muscles and joints for the intensity of Murph. Pace yourself from the beginning and avoid going out too fast. If you can’t perform a prescribed movement, make sure to substitute with a movement that works best for you. For example, if you don’t have pull ups, you can perform inverted, ring rows or bent over rows. 
5. Recovery After: After completing Murph, prioritize recovery with a cool-down consisting of stretching and foam rolling. Refuel with a post-workout shake or meal containing protein and carbohydrates to support muscle repair and replenish energy stores. Take a rest day or engage in light activity the following day to allow your body to recover fully.