Happy Memorial Day Weekend! Any one else super pumped for a three day weekend!? The weather is going to be perfect cabin and boating weather and I can’t wait to soak up the sun, relax and get in a couple workouts! For the past few years my husband and I do The Murph WOD every Memorial Day. This is a crossfit hero WOD in memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005. This is a pretty famous workout in the crossift world and I am sharing it with you today and how to modify so you can do it too.
The Murph WOD
In a 20 pound vest of body armor complete:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1 mile run
How to Modify The Murph WOD to fit your fitness level
There are multiple ways you can modify this workout depending on your fitness level. The first way, get rid of the 20lb weighted vest. Before I was pregnant, I would complete this workout each year as prescribed minus the vest. This year, I will have no choice because I have a built in vest! If completing 100 pull-ups, 200 push-ups and 300 squats in a row isn’t in the cards for you, because it suuuucks, break it up into rounds. For example, complete 10 rounds of 10 pull-ups, 20 push-ups, 30 air squats. Or, complete 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. As for the run, shorten the run to .5 or 3/4 of a mile or walk/jog the mile or just walk it. If you are pregnant but still want to partake in this workout like me, I plan to skip the pull-ups all together because of the potential of my belly coning. If I were doing this in the gym, I would do TRX pull-ups. But, we will be doing this workout outside at our cabin so I plan to bring an exercise band and do face pulls instead. I plan to jog the miles, but if it becomes too uncomfortable I will walk and I will complete 10 rounds of the exercises (mentioned above) until complete. Some workouts can look very intimidating just like this workout, but with just a little planning any workout can be modified to fit your fitness level. Millions of people will be completing this workout around the world this weekend, and you can too!