Murph Strategy: Although WE were never given the option when completing Murph, we decided that we will allow strategies for Murph. (Some say Murph must be completed as a chipper- no moving on until all the reps are completed. Most allow for partitioning in the style of multiple rounds at low reps, so we will too.) So think it through, and come up with a game plan. And if you want to really be a rock star, wear a weighted vest or bring an empty backpack and add weights to it. For the entire WOD. Here are some pointers: A mile’s a mile. Run it fast. You’ll be tired during the bodyweight stuff even if you slack off in the run, so you might as well get it done quick. As for the pull-ups/push ups/ squats: Remember, they can be broken up any way you want, as long as all reps are completed. You can keep the math end of things simple and complete it as written, or you can do it more in the style of Cindy- low reps for lots of rounds. (See below) However you decide to do it, have a plan and keep this in mind: -break up the reps to allow for minimal resting. Example: if your max pullups is 1, then do 1 pullup, 2 pushups, and 3 squats 100 times to get to the totals. This way, you can keep moving at a steady pace rather than becoming totally fatigued and trying to recover for a minute or more. Most people have to most trouble with push-ups, especially if you try to do quite a few reps at a time. 2-4-6 (pull-up/push-up/squat)for 50 rounds seems to be a good plan. It allows for a steady pace and you arent as likely to sacrifice form. Another option 4-8-12 for 25 rounds. 5-10-15 for 20 rounds is another scheme. -Consider muscle fatigue and your ability to maintain form when you are deciding how to partition reps. -Whatever you choose, try to stick with it. You will want to switch things up as you go along, because it gets hard. Fast. Changing your strategy midway may cause you to think the work will be easier but it wont. It’s 100 pullups, 200 pushups, 300 squats any way you slice it. -Because there will be lots of people with multiple strategies, you might consider making up a scorecard of sorts to keep near you- something for you to easily see how you plan to divide up the work, and mark it off as you go. Please remember that with 20+ people completing this WOD, you cant use an entire floor mat just for your own tally marks. :D -On the second mile, you will be pretty pooped. So take it easy and walk. NOT!! You will be exhausted, it will be tough, but this is the light at the end of the tunnel- push through! More Murph info tomorrow!
Posted on: Wed, 21 May 2014 04:02:06 +0000