By Bruce Langdon, PTS
To me, the thought of running on a treadmill for 30 minutes seems unthinkable. I realize cardio is essential to my programming, but I normally incorporate it with my weightlifting (AMRAP, EMOM, etc.).
Now that I am concentrating on powerlifting and training (to solely increase my lifts), I do very little cardio. So, I thought what would be a great way to include cardio without the mundane typical ways. I thought about The Murph workout performed by those attending CrossFit gyms. It covers cardio, but it also includes mental endurance which is key to powerlifting and real-life.
What is Murph? Well, it is named for Lt. Michael P. Murphy: “LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire to radio his position to SOF Quick Reaction Forces. Though injured, LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Workout.”
What is the Murph workout: For time: · 1 mile Run · 100 Pull-ups · 200 Push-ups · 300 Squats · 1 mile Run
This is normally done with a weighted vest, but we will start without until we have overcome the initial shock of the workout. I think it is fitting for us to do this as Lifestyles keeps its connection to the Armed Forces as part of our trademark. We never want to lose sight of how we value those who are willing to lay down their lives to protect our freedoms. Murph is a great way outside of Remembrance Day, to remember the valor, strength and courage of those committed to freedom. I personally will be thinking of my wife’s grandfather (Fred Clarke) who landed on Dieppe Beach in France during WWII. I cannot even imagine what he witnessed or experienced as so many were killed, wounded and captured during that battle.
We will push ourselves to our limits in this workout and will be humbled not just from the workout itself, but by those who sacrificed so much. We will break down the workout in manageable bites of 20 rounds: · 5 Pull-ups · 10 Push-ups · 15 Squats The running portion will be done on a route starting at the gym and going down Dutch Point Road to the intersection of Dineen Crescent and back (~1 mile). So, bring extra shoes for indoor workout and dress for the weather…if it rains, we still run outside!
I will be starting on May 9th (Thursday) at 10 AM and depending on the turnout, we will schedule more in the future. If there is another time of day which works for the majority, we can change the workout time. There is no cost for Lifestyle members, but this is an extreme workout meant to challenge you both physically, but more importantly, mentally. Make sure you eat accordingly and hydrate before, during and after as endurance workouts as this can cause rhabdomyolysis (loss of muscle tissue through urine.). Also, make sure you are already physically conditioned and have clearance from your doctor if required.
We will be shooting to complete this workout in under an hour and will look to decrease our time each workout in the future. We will eventually add a 20 pounds vest, but a weighted backpack works just as well. We can modify portions, such as pull-ups, with bands or partial reps if there is weakness in those areas.
I look forward to challenging myself and others while being challenged by those who decide to participate. It will take team work to complete as the mental portion requires the encouragement from others. You can send me comments and questions to firstname.lastname@example.org. Let’s Murph in May!