CrossFit WOD “Murph” and other heroic complexes

USAF Staff Sergeant Timothy Davis

Timothy Peter Davis was born on February 11, 1981 in Montesano, Washington. Tim was an active child and participated in swimming, rowing, football, wrestling and running. In 1999, he graduated from school and decided to connect his future life with service in the Air Force. On December 30, 1999, Timothy completed basic training at the Air Force Academy in Lackland, Texas, and then became a survival instructor at Fairchild Airfield, Washington. While serving at the airfield, he met his future wife, Megan Robinson. The wedding took place in the Hawaiian Islands on March 20, 2004. In the summer of that year, Tim was transferred to Florida for joint training with special forces, which lasted until January 2006.

After several more months in the United States, Timothy traveled to Afghanistan, where he was wounded. For his distinction in combat, he was awarded a Purple Heart and a Bronze Star. In January 2008, at the end of his deployment, Tim returned to the United States in time for the first birthday of his son (02/7/2008) - Timothy Peter Davis Jr. Already in November, DT returned back to Afghanistan. On February 20, 2009, during a special operation by US troops near Bagram, the car Davis was in was blown up by a landmine. Already mortally wounded, Tim wished that instead of wreaths and flowers at his funeral, contributions would be made to a charitable foundation dedicated to helping the families of fallen servicemen. Tim is survived by his wife Megan and little son TJ.

Difference between Red and Blue Murphy

I have a very detailed video analysis of the differences between these editions. But in short, the red book was created for beginners. But not for complete beginners. It requires some basic English. That is why it is great for Russians, who after school are almost all false-beginners. Those. there is no system of knowledge, but somewhere they remember something and, it seems, once went through. The Red Book helps to work through the basics well and bring knowledge into structure. I always recommend working the red Murphy completely, without skipping units. This is more than enough for comfortable use of English. Because after this book, you will understand how the English language works, and not sprinkle indiscriminately memorized phrases, “tormenting” your English-speaking interlocutor with a bunch of mistakes.

Blue Murphy partially repeats the material of the first book, but on a much deeper level. If you “float” in English grammar, but “studied something somewhere,” there is no need to save money and immediately grab a second book. Better buy the first one. The second is needed for those who claim to have a high level of knowledge of English, who need to pass a serious international English exam such as IELTS or TOEFL, or who need to take the ZNO or Unified State Exam at school. Others do not need to take this book. By the way, about the ZNO (Ukrainian school exam in English): the methodological manual directly states that the exam is aimed at level B1-B2 according to the Cambridge system (and as you remember, English Grammar in Use is published by Cambridge).

Tips for doing the CrossFit WOD Murph

1.Repetition schemes As mentioned above, you can divide the complex using schemes consisting of mini-rounds, which allow you to keep your muscles toned and avoid rapid fatigue. Here are some examples: 5-10-15 20 rounds 5 pull-ups 10 push-ups 15 squats

That would be 20 rounds of Cindy, one of the test CrossFit WODs that most athletes are familiar with. Therefore, this division is very easy to remember. 5-5-5-15 20 rounds 5 push-ups 5 pull-ups 5 push-ups 15 squats

Relevant for those who have difficulty with push-ups. 5-5-5-10-5 20 rounds 5 pull-ups 5 squats 5 push-ups 10 squats 5 push-ups

2. Mobility It is necessary to carefully stretch the muscles. This workout is a full-body workout, so the wrists, shoulders, shins, hamstrings, hips and glutes will be attacked. So you should ensure maximum mobility before attacking Murph. 3. Liquid Murph is called the longest workout in history, so you can sacrifice a few seconds and take a sip of water (especially for those who will perform the workout in heat and high humidity). The goal is to complete the workout, not to develop dehydration and acute necrosis of skeletal muscles. 4. Body armor The original version of the Murph is performed in a vest, but this condition applies to experienced athletes who participate in competitions. If an athlete cannot complete the complex in less than an hour, then they should not use a vest or any other weight. 5. Tempo In addition to the repetition scheme strategy, you should use short rests between sets. While running, you need to stay calm, remember to breathe and maintain a rhythm. 6. Reason Keep in mind that this is not your average workout of the day. This workout was created to honor the memory of a man who died in the fight for freedom. Reminding yourself of this during training makes it mentally easier to go through this test.

7. After training You need to move, consume as much fluid as possible and food that will replenish the reserves of consumed nutrients (for example, nuts, bananas or a protein shake).

https://youtu.be/BbGPDK8r5Kg

Become a hero. Why are CrossFit complexes named after fallen soldiers?

The CrossFit community named one of its complexes in honor of Murphy, and after him, dozens of other CrossFit workouts were named after fallen soldiers. Collectively, these complexes are called “Heroes” - they are considered to be the most difficult and grueling workouts that can truly strengthen the body and spirit.

After whom and why are CrossFit complexes named and how to repeat them without breaking down - says Sovetsky Sport.

CrossFit has always had close ties to the military. Its roots lie in army training, and all its key figures were in one way or another connected with the army. Greg Glassman, the founder of CrossFit, trained police officers and advised infantry on physical training. Dave Castro, who actually invented the Crossfit Games, where hundreds of thousands of people participate every year, is himself a former Navy SEAL. Even Rich Froning, the top CrossFit athlete on the planet, has a background in the fire department - not a soldier, but very close.

Superheroes. Five of the coolest athletes on earth

The “Murph” complex in honor of the deceased Michael Murphy became the first of the list of workouts that received the names of military personnel who died while performing combat missions. "Murph" appeared in 2005, three months after the death of the lieutenant. It included two rounds of running 1,600 meters (at the beginning and end of the workout), 100 pull-ups, 200 push-ups and 300 squats.

This workout was invented by Michael Murphy himself, who practiced CrossFit while serving in the army. He called it a “body armor” - performing all exercises in a body armor weighing about 10 kg. In memory of this, athletes have made the task more difficult for themselves: many of them perform the “Murph” with a weighted vest.

LOGGER

On November 5, 2009, 39-year-old US Army Major Malik Nidal Hassan opened fire on fellow soldiers at the Fort Hood military base in Texas. In this incident, 12 people were killed and 32 were injured.

Among the dead were four base soldiers who tried to stop the shooter. As a result, the wounded Hassan was detained by police who arrived at the scene. Later, the crossfit complex “Lumberjack” was named in honor of the fallen soldiers - it was known that all four were involved in crossfit at the local army club of the same name.

The Lumberjack workout must be completed in the shortest possible time. It consists of 20 deadlifts (125 kg), 20 kettlebell swings (32 kg), 20 overhead squats (52.5 kg), 20 burpees, 20 pull-ups (until chest touches), 20 box jumps and 20 clean and jerks 2 dumbbells (20 kg). Each round of strength work alternates with a 400-meter run.

“It was our way of honoring fallen heroes,” Greg Glassman, the founder of CrossFit, said in an interview. Athletes who have gone through “The Lumberjack” call it “a real test of will,” which “can squeeze every last drop of strength out of a person.”

TEACHER

Over time, the CrossFit community moved on. It began to name workouts not only in honor of soldiers, but in general - in honor of people of different professions who died in the performance of their work: firefighters, teachers and others.

So, in 2012, CrossFit added a workout in memory of the teacher who, sacrificing himself, saved children at the Sandy Hook school, where an armed man broke into. In 2013, a workout in memory of the victims of the 2013 Boston Marathon bombings was added to the list of workouts.

“Hero” complexes are perhaps the most difficult in CrossFit. But this is exactly how they should be, according to the creators - because their origins are courage, heroism and self-sacrifice.

Train like an old school strongman. Iron, muscles and mustache - in our review

OTHER "HEROES"

Try repeating one or more “hero” complexes in your workouts. Heroes are a true test of your training and strength.

Complex DT Named in honor of Sergeant Timothy Davis, who died in 2009 in Afghanistan.

Objective: Finish 5 rounds in minimum time.

— 12 deadlifts of a 70 kg barbell; — 9 barbell cleans 70 kg; — 6 push rods of a 70 kg bar.

Complex Daniel Named in honor of Sergeant Daniel Crabtree, who died in 2006 in Iraq during a combat operation.

Objective: finish one round in the minimum time.

- 50 pull-ups; - 400 m run; — 21 ejections of a 43 kg bar; - 800 m run; — 21 Barbell release 43 kg; - 400 m run.

50 pull-ups.

Bradley complex Named in honor of pilot Badley Smith, who was blown up by a shell in Afghanistan in 2010.

Task: complete 10 rounds in the minimum time.

- 100 meter sprint; - 10 pull-ups; - 100 meter sprint; - 10 burpees.

Rest 30 seconds.

CrossFit WOD Murph

Dedicated to Lieutenant Michael Murphy, who died on June 28, 2005 in Afghanistan.

Murph 1600 meter run 100 pull ups 200 push ups 300 squats 1600 meter run

This WOD crossover was invented by Murphy himself and was called a “body armor”

This is where the idea with the 10 kg vest came from. This is a very long and grueling workout that requires dedication and the respect it deserves. At first, the brutality of this training only spurs the athlete, eager to fight. We offer some tips on how to perform the Murph to improve your time and still stay alive.

European and North American edition, what is the difference?

You may come across editions for Europe and for North America and Canada. Usually, it is difficult to find the North American version in Europe, and the British (European) one in America. The differences between the books are quite significant, since the American version was published in collaboration with an American, where regional peculiarities of the use of grammar were taken into account. Some things in American English are simplified or not used at all, and some things are usually said differently. For example, the modal verb shall is not used in the American version. The approach to explaining the Present Perfect differs significantly from the British version, both in the order of units and in content.

I would like to note that both the British and American versions use the same grammar, the same vocabulary. But there are regional features. That is, to sound like a local, it is better to focus on how the locals speak. But the British will understand you anyway if you speak American English. Americans will understand you if you speak British English.

If you are interested in American or Canadian English, then, of course, it is better to take the North American edition. Red Murphy is called Basic Grammar in Use. The blue book is called English Grammar in Use (North American Edition).

How to make a training plan?

Of course, you can take a ready-made benchmark (complexes named after female athletes), but there is a possibility that a beginner may not be able to cope with the load. In this case, it is better to start with individual simple training and gradually move on to more complex ones.

• Alternating basic exercises designed for different muscle groups. Example: push-ups, setup (ab exercises), pull-ups, burpees.
• Number of circles and repetitions. Example: you need to perform 15 squats, 10 push-ups and 5 overhead lifts.
• Set time frames. Example: complete 5 laps in 30 minutes.

Every day the program needs to be changed in order to work different muscle groups, focus on how you feel, if yesterday you worked your legs well, then today it’s better to do it on your abs and arms. The good thing about CrossFit is that there are a huge number of options, so such workouts never get boring.

Before starting a new task, you need to study the technique of execution.

Edition in Russian

Finally, in 2020 we waited for the translation of Red Murphy into Russian. Murphy's Blue was not translated. I believe that this is a help for students who study completely independently, without a teacher and without video lessons. Not everything has been translated, only examples from the theoretical block. Also added 1 exercise in each unit (section) for translation from Russian into English. On my own behalf, I would like to add that, of course, I would really like to become a co-author of the Russian Murphy. But, unfortunately, I did not have such an opportunity, so I wrote and published for you my books on English grammar, which, in many ways, I did based on Murphy.

Business model

CrossFit, Inc. licenses specialized gyms for an annual fee, and also certifies trainers[31]. In addition to the standard two-day "Level 1"[33] courses[33], specialized seminars are conducted that include gymnastics, weightlifting, powerlifting, strength training, running and endurance, rowing, kettlebells, mobility and recovery, kids' CrossFit, CrossFit -football, self-defense techniques and strike. Other specialized applications include programs for pregnant women, the elderly, and special forces combat candidates.[34] Affiliated gyms develop their own programs, determine prices and training methods. Many athletes and coaches consider CrossFit to be a kind of “rebel movement” that challenges traditional approaches to physical training[35]; In addition to doing the prescribed exercises, they follow CrossFit nutrition recommendations (paleo diet, zone diet [36]).

CrossFit allows for a virtual community model[37][38]. According to the corporation's statement, its decentralized approach has common features with open source software projects and allows for the creation of best practices at the intersection of different approaches[39]. This claim is disputed by some competitors and former affiliated gyms.[29]

Exercises for beginners

• Squats – works the entire lower part of the body with emphasis on the buttocks;
• The plank is a good exercise for the spine and strengthening the arms;
• Push-ups - upper body workout: arms, shoulders, chest;
• Burpee is a small set of exercises aimed at burning fat, includes squats, push-ups and jumping ups;
• Running is an effective endurance exercise;
• Jumping rope – double jumps are used more often, they develop coordination and speed;
• Thrusters – work with a barbell, overhead throw;
• Overhead - squats, done while holding a barbell above your head;
• Setup – various abdominal exercises;
• Farmer's walk - walking with weights.

In fact, there are much more exercises included in CrossFit programs, these are just the basic ones. You can do CrossFit at home on your own, but it is better to go to a specialized gym where there is competition, in which case the motivation for training will be much greater.

Every year, World CrossFit Games (Medial) are held, and since 2013, the Games have been held in Russia at the regional level.

1. The first stage is held online, athletes from all over the world complete the programs declared by the organizers and send videos. Based on these applications, 48 ​​participants are selected in each of 17 regions of the world.
2. The second stage is a live competition, where all participants perform 3-6 CrossFit programs and only three athletes from each region make it to the finals.
3. The third stage is the final, where there is only one winner, the best of the best.

Every year, CrossFit is gaining more and more popularity, hundreds of specialized gyms are opening all over the world, and new programs are constantly being developed. Thanks to the opportunity to develop in many physical directions, more and more people are choosing CrossFit.

Types of workouts

Training is divided into several types.

Classical

Training develops strength and endurance.

• CrossFit Barbara - refers to classic training for beginners and includes: 5 circles of 20 pull-ups, 50 squats, 40 presses and 30 push-ups. It does not require any special equipment and can be performed at home.
• Murphy's CrossFit is an endurance workout performed without breaks: run 1 mile, do 100 pull-ups, 200 push-ups, 300 sit-ups, and then run 1 mile again.

Power

Basic training is aimed at working with a barbell and weights.

• Linda complex - training with a barbell for a while: deadlift weighing 150% of the athlete's weight, bench press of a barbell weighing 100% of the athlete's weight, clean barbell weighing 75% of the athlete's weight. 10 rounds are performed, the number in descending order is 10, 9, 8 times and so on.
• CrossFit Fram - work only on the upper part, includes three rounds: throwing out a 43 kg barbell and doing 21 pull-ups, throwing out a barbell and doing 15 pull-ups, throwing out a barbell and doing 9 pull-ups.
• CrossFit Minotaur – a complex with a kettlebell for a minimum time, kettlebell weight 24 and 32 kg, 10 rounds of 5 exercises to reduce the number of approaches with each circle. The first round - throws the weight up with both hands with squats 10 times, swings with the weight 10 times, lifting the weight from the floor to the chin 10 times, bent over rows - 10 times, deadlift with the weight - 10 times. The second round - the same exercises, but 9 times.
• Bulldog complex – difficult level, weightlifting. 19 rounds are performed, repetitions are first increasing from 1 to 10, then decreasing from 9 to 1, barbell weight 100 kg: bench press and barbell deadlift.
• Bear CrossFit is a weightlifting set of strength exercises, rest is allowed on the condition that the bar remains in the athlete’s hands all the time and does not touch the floor, 5 laps are done 7 times, with each lap adding weight to the bar: barbell on the chest, squats with the barbell on the chest , barbell push, barbell back squat, barbell overhead push.

short biography

Edward Regan Murphy was born on April 3, 1961 in Brooklyn, USA. His mother was a telephone operator, and his father worked in the transport police. However, the law enforcement officer had an unusual hobby - he was an amateur actor and comedian. When Eddie was 8 years old, dad died. The mother, left with two sons in her arms, was very upset about the death of her husband and breadwinner. The woman became seriously ill and Eddie and his brother had to live with a foster family for some time. Subsequently, she married a second time, to a foreman at an ice cream factory. Despite the difficulties that the boy experienced in childhood, Eddie was a cheerful child; from his youth he loved performing in public, he wrote comic numbers and performed them at school, earning the respect of his classmates and teachers. It's no surprise that Eddie Murphy began his career as a stand-up comedian. He performed quite successfully in American clubs. And one day he ended up on the popular TV show “Saturday Night Live,” endlessly parodying celebrities for the amusement of the audience. As a result, the talented parodist was invited to film a movie. The very first role made the 21-year-old black actor famous throughout the country. It was a real breakthrough. Eddie starred in the comedy 48 Hours (1982), where he played a talkative and damn charming criminal. After that, all of America talked about Eddie Murphy; he became a real favorite of the country. And even received a Golden Globe nomination. The debutant continued to act successfully. His second work in the comedy Trading Places (1983) was again awarded a Golden Globe nomination. In 1984, he played in the high-profile comedy Beverly Hills Cop - and again competed for a Golden Globe. In 1996, he played the main role in the comedy “The Nutty Professor” (and again received a Golden Globe nomination), which earned the love of millions of viewers. And two years later he starred in the film Doctor Dolittle. After a deafening start, the actor’s career began to decline a little; he starred in several not so successful films. But he soon regained his leading position. In 2006, Eddie first appeared not in the comedy, but in the drama Dream Girl. Playing singer James Earley, Eddie demonstrated first-class dramatic talent. The actor was nominated for an Oscar and finally received a winning Golden Globe statuette. Eddie Murphy became an idol for other generations of actors. “Eddie Murphy is a black Marlon Brando. “A revolution of the genre,” says actor Chris Rock about it. “Yes, there were black actors before him, too, but they didn’t really exist.”

Story

Greg Glassman and his wife Lauren Janay founded CrossFit Inc. in 2000[11][12], while the company was conceived back in 1996[13]. The first gym was located in Santa Cruz (California), the first affiliated gym was in Seattle (Washington); by 2005 there were 13 halls, by 2013 - 8 thousand, by 2015 - 13 thousand[6]. Trainers associated with CrossFit include Louis Simmons, John Welborn, Bob Harper, and Mike Burgener.[14]

Glassman retained full control of the company after his divorce from Lauren Janay. The ex-wife tried to sell her share in the company to third parties, but Glassman was able to get a $16 million loan from Summit Partners to buy out her share[15].

What are Supplementary exercises?

I believe that Murphy created one of the best grammar guides and set the trend for “human” explanations of grammar. Previously, books always contained a lot of complex theory and few examples. Murphy proposed a new concept - to analyze basic grammatical patterns, illustrated as much as possible with examples. But the problem with his books is that there is little practice. There is always not enough of it to practice the rules to the point of automaticity. For my part, I made my contribution and made the OK-TESTS website for you, where I wrote my exercises for each Murphy unit (for both books). The tests are checked automatically by the system and are completely free.

Cambridge publishing house tried to solve the problem of lack of exercises. For this purpose, books with additional exercises were published - Supplementary Exercises. The author of these books is not Murphy, and it shows. The exercises are suitable for consolidating sections that have already been completed, rather than individual units. From my point of view, the exercises are more difficult than required. And the examples in the exercises are not always successful. For extra practice, I recommend picking up another grammar book, such as Practical English Grammar or “OK English! Practice for those who already know something” (see article on choosing an English grammar textbook).

Elena Vognistaya

My name is Elena Viktorovna Vognistaya, and I have been teaching English for over 15 years. Author of the book OK English! English Grammar for Beginners I am happy to share my knowledge and experience with you.

Our projects: ok-english.ru (500+ articles and lessons in English);

ok-tests.ru (1000+ tests on all English grammar);

Youtube CHANNEL OK English (600+ video lessons in English);

VK Group,

Facebook group

Weight loss program

Cardio exercise is directly related to weight loss, which is why CrossFit is so effective for burning fat.

A classic weight loss program looks like this:

• push-ups – 20 times per circle;
• explosive lunges with jumping – 40 per circle;
• burpees – 30 times/circle;
• climber – 1 minute/lap;
• bear walk up and down the stairs - 6 repetitions.

The burpee exercise deserves special attention; it’s not for nothing that the training program includes this combination. A mixture of explosive jumping and push-ups has simply stunning results in the fat burning process.

For beginner CrossFitters, burpees (burpees) are one of the most necessary exercises. The starting position is squatting. From this position, you need to take a lying position and perform push-ups from the floor. Then return to the starting position and jump up.

Basic CrossFit complexes with examples

The effectiveness of CrossFit as a fitness trend is obvious: almost every beginner sees and feels changes after just a couple of months of training. But most people are not attracted by quick results, but by interesting and varied workouts that they have to complete several times a week.

Basic crossfit training complexes

A CrossFit workout or WOD (Workout Of the Day) is a task that an athlete or team will perform during a specific part of the workout. Most often, WOD is performed after a warm-up, strength or gymnastics part, and then there may be a cool-down and stretching. A basic workout takes on average 10 to 30 minutes, although some specific complexes last up to one hour.

All CrossFit exercises can be divided into three groups - gymnastics, strength and metabolic. A WOD may include elements from one or more groups. In addition, the task of the complex contains recommendations on the number of repetitions, time of work and rest, the weight of the equipment used, and others. There are so many options for such workouts that you can do it for a year without repeating previous workouts.

CrossFit complexes are distinguished by the fact that they can be scaled; more details about the CrossFit methodology can be found here. The load can be changed by reducing the number of repetitions and weight of the equipment, replacing difficult gymnastic and strength exercises with simpler ones. After these transformations, workout becomes suitable for beginners, children, and the elderly. In this case, the load changes, but the complex remains close to the original.

Examples of complexes

Complex Gymnastics + Strength work + Metabolic work:

Complete as many rounds as possible in 10 minutes:

• 2 jerks of the barbell 60/45 kg
• 20 sit-ups
• 200 meters run

Gymnastics complex:

Complete as many rounds as possible in 20 minutes:

• 5 pull-ups
• 10 push-ups
• 15 squats

Complex for the team in honor of American Independence Day

A team of three performs any exercise from the list in any order. You can work simultaneously, but all team members must perform the same exercise at the same time, moving on to the next one also together.

The main condition is that the team cannot do more than 200 repetitions of one movement, and each athlete must not perform less than 10 repetitions of each of the proposed movements. The complex ends when all participants complete 1776 repetitions in total.

• Kettlebell swings (53/35 lbs)
• Box Jumps (24/20 inches)
• Squats
• Push ups
• Burpee
• Pull-ups
• Sit-ups
• Rowing (calories)
• Double jump rope
• Target throws (20/14 lbs)
• Slamball throws (30/20 lbs)
• Dumbbell Presses (45/35 lbs)

The main complexes can be compiled by CrossFit trainers. They build a training program and training plan so that the athlete receives the optimal load to develop all 10 main physical qualities.

Those athletes who train on their own can receive the task of the main complex on the official website crossfit.com, where a new WOD and its scaled versions are published every day.

Girls complexes

Among CrossFit complexes there are so-called benchmarks - special test tasks that can be repeated from time to time to assess progress and capabilities. Some of these complexes are named after girls: Angie, Barbara, Cindy, Chelsea, Diane, Elizabeth, Fran, Grace, Helen, Isabel, Jackie, Karen, Linda, Mary, Nancy.

Examples of girl complexes:

Karen

Perform 150 ball throws at a target against time.

Barbara

Complete 5 rounds against the clock:

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats

Heroic complexes

CrossFit has workouts named in memory of American military heroes. These people were not just military men, they also had good physical training. Each of them could easily cope with the complexes that are today named after them. Therefore, these heroes will forever go down in the history of CrossFit.

Some of the complexes are based on strength work, others on gymnastics and cardio. But all these complexes require perseverance from the athlete. The most famous of the heroic workouts can be called Murph:

• 1600 meters run
• 100 pull-ups
• 200 push-ups
• 300 squats
• 1600 meters run

The DON complex can be considered one of the most difficult; it combines strength work and gymnastic exercises.

Do for a while:

• 66 deadlifts 110 lbs.
• 66 jumps on a 24" box
• 66 kettlebell swings 1.5 pounds
• 66 knees to elbows on the horizontal bar
• 66 sit-ups
• 66 pull-ups
• 66 thrusters 55 lbs.
• 66 throws of a 20 pound ball at a target
• 66 burpees
• 66 doubles on the rope

These and other complexes are also used to test the strength and level of an athlete. The results of workouts should be recorded in a training diary in order to evaluate the changes later.

Murph Preparation Program (WOD MURPH)

As Memorial Day approaches, many people are thinking about “Murph,” one of my favorite workouts.
I love CrossFit Murph for many reasons, but most of all because no matter how you slice it, this metcon is a real challenge. • We also recommend reading the article: “CrossFit and functional training”

Let me remind you that the “Murph” complex looks like this:

1 mile run; 100 pull-ups; 200 push-ups; 300 squats; 1 mile run.

Everything is done while wearing a 20-pound (9-kilogram) weighted vest (or actual body armor).

"SEALFit" - standard in the "Murph" complex - 75 minutes. If you break the load down into components, most people can cover both miles in 2x10 minutes without too much trouble, leaving 55 minutes for the rest of the work. The best way to complete the workout is to do 20 rounds of 5 pull-ups, 10 push-ups and 15 squats. If you do a round every two minutes, you will complete Murph in 60 minutes.

• We recommend reading: “What is EMOM”

However, the opposite usually happens. Most people give up on pull-ups, no matter how hard they try. Many people can do push-ups and squats, but pull-ups are difficult for everyone. But I have a solution for you.

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Social media presence

The corporation has been both criticized and praised for its unorthodox approach to social media.[70][71][72][73] This approach includes publishing articles and tweets on non-fitness topics (including politics, philosophy and poetry)[74][75], as well as direct communication with social media users, including critics of the program.[1] In one case, the corporation’s Twitter account posted doctored pictures from a Coca-Cola advertisement, where the words “discover happiness” were replaced with “discover diabetes.” The picture was accompanied by the words of Greg Glassman: "Make sure you leave something for the dead homies too."[76][77]. The controversy erupted after singer Nick Jonas responded to the tweet, calling CrossFit's comments "ignorant."[78] The corporation stated in its defense that “compelling statistics support CrossFit Inc.'s diabetes prevention campaign.” leads by raising awareness of its causes.”[79]. When ABC news asked Greg Glassman to comment on the altercation, he responded: “Fuck Nick Jonas. We are talking about the horrors of type 2 diabetes and its main causes. Its sponsor, Coca-Cola, is making a significant contribution to the diabetes epidemic through both its product and its advertising."

[1][79].

"Murph" workout. Not for the weak

There is Murphy's law, and then there is Murphy's training. Unlike the law, the training is real and very difficult. Who is Michael Murphy and why did he deserve to have a workout named after him?

Michael Patrick Murphy is a lieutenant in the US Air Force who went down in army history for a combat operation in Afghanistan in 2005. On June 28, 2005, Michael was the leader of a 4-man special forces team to eliminate one of the Taliban leaders. The detachment was discovered, and the lieutenant and two of his command were killed. Only one survived - Marcus Luttrell, who told this story to the whole world. Based on these events, the feature film Lone Survivor was shot, where Mark Wallberg played the role of Marcus Luttrell and Taylor Kitsch played the role of Murphy.

Murph's training In order to imagine what kind of physical shape this fighter was in, we will give an example of one of his favorite workouts, which he nicknamed “body armor.” After the tragic events, this training was called "Murph" or "Murph training", in honor of its founder.

1. Running - 1 mile (1.6 km)
2. Pull-ups - 100 times
3. Push-ups - 200 times
4. Squats - 300 times
5. Running - 1 mile (1.6 km)

It is worth adding that this workout was performed in a body armor or weighted vest weighing 9 kg. Now we will tell you how to perform these exercises correctly in order to achieve the maximum possible effect.

This workout is designed for an initially high level of training of the athlete, so for those who are not ready to perform it completely, we recommend reducing the number of repetitions to a manageable one and/or without the use of a weighted vest.

1. Lace up your sneakers, go to the nearest stadium, or get on a treadmill and jog for a distance of 1 km 600 meters. If you are confident in your abilities and consider yourself to be an athlete of a high level of training, then you can choose rough terrain for running or set an incline on a treadmill.

Finished? We congratulate you, you have the strength and health of a real Navy SEAL. Do this workout 3 times a week and you will have muscles of steel. Most importantly, don’t forget to eat well after your workout!

Did you like the workout? You can find like-minded people on Instagram using the hashtags #murphchallenge or #murphwod. Good luck!

CrossFit WOD Murph

The Murph Workout is named after Navy Lieutenant Michael Murphy, who was killed on June 28, 2005, during a mission in Afghanistan. He was 29 years old. He graduated from Pennsylvania State University in 1998 with a degree in political science and psychology, after which he turned down an offer to go to law school, instead taking special training courses at the US Marine Corps Trade Academy. After completing a number of special courses and trainings, including training at the US Army Airborne School. In October 2002, he was assigned to military service in Jordan as part of one of the Navy SEAL units. As a child, Murphy's nickname was Defender. It is known that when he was in the 8th grade, he was expelled from school for getting into a fight with two bullies who were trying to push a disabled child into a locker. Geri Williams, author of a biography of Michael Murphy, also recalls an incident in which Murphy saved a homeless man who was collecting iron cans from a gang of thugs.

WOD Murph

In early 2005, Murphy arrived with a Navy SEAL task force in Afghanistan to participate in Operation Enduring Freedom. In June of the same year, Lieutenant Murphy led a reconnaissance team consisting of 4 soldiers in Kunar province near the border with Pakistan. After the successful start of the operation, the location of the special forces was unexpectedly exposed by local shepherds, whom the soldiers left alive and sent home. About an hour later, the Mujahideen surrounded the area and attacked the detachment. Murphy radioed for reinforcements, but the MH-47 Chinook helicopter, carrying 16 commandos, including 8 Navy SEALs and 8 Night Stalkers, was shot down by an RPG over the battlefield. As a result of this battle, which lasted more than two hours, Murphy, along with two comrades, as well as a dozen Taliban fighters, were killed. Marcus Luttrell, who was hidden by Afghan Pashtun farmers, was found by a search and rescue team several days later.

Complexes with complex exercises

If you are familiar with gymnastics and weightlifting exercises, test your capabilities by performing the following complexes.

Linda

This complex is also known as the “three barbells of death” and includes three exercises:

• deadlift with one and a half times your body weight (1.5 × your weight);
• bench press with your body weight;
• Cleaning the barbell with 0.75 of your body weight.

These exercises are performed one after another, the number of repetitions is: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That is, first you do everything 10 times, then everything 9 times and so on until one.

https://youtu.be/5suf1VvrDEY

If you did it in 15-17 minutes, you can congratulate yourself - you have excellent preparation. Advanced athletes can complete the routine in 12-15 minutes, elite athletes in less than 12 minutes.

Grace

There is not much variety of movements in this complex, but this does not make it any easier. You need to perform 30 barbell jerks for a while. Men do an exercise with a barbell weighing 60 kilograms, women - 42.5 kilograms.

If you can finish in 5.5 to 8 minutes, your preparation is impressive. Advanced athletes complete the complex in 2.5–5.5 minutes, elite CrossFitters can finish in less than 2 minutes.

Elizabeth

In this complex you need to do three circles (21, 15 and 9 repetitions) of the following exercises:

• cleansing a barbell with a weight of 60/42.5 kilograms;
• ring push-ups.

A good result is 7–10 minutes, an excellent result is 3–7 minutes, an incredible result is less than 3 minutes.

Amanda

As quickly as possible, you need to perform three circles (9, 7 and 5 repetitions) of the following exercises:

• strict exits on the rings (if strict ones do not work out, you can use kipping);
• jerk of a barbell weighing 60/42.5 kilograms.

It's good if you finish in 5.5-10 minutes. The average time for advanced athletes is 3.5-5.5 minutes, and the toughest CrossFitters finish Amanda in less than 3 minutes.

CrossFit WOD JT

Dedicated to John Taylor, Petty Officer 1st Class, who died June 28, 2008 in Afghanistan:

JT 21-15-9 for time: Handstand push-ups Ring push-ups Push-ups First published 07/06/2005.

Dedicated to Lieutenant Michael McGreevy, who died June 28, 2008 in Afghanistan:

Michael 3 rounds for time: 800m run 50 reverse hyperextensions 50 sit-ups First published 07/15/2005