In the search for routines to maintain a good physical shape or lose the excess pounds, many turn to CrossFit and the most demanding Wods. The Murphy Training is one of them, very intense and for an advanced level (if you want to finish it). Although there is an average time depending on the capacity of each one, you can make it more intense by carrying a weighted vest.
The Wod Murph is inspired by LT. Murphy, a leader of Navy SEALs who went on a mission to capture a key Taliban leader. They encountered fewer companions and were pinned down under heavy enemy fire and desperately in need of help. Due to the terrain, their communications could not be received. The whole story was told in the book and movie titled " The Lone Survivor ."
What is the Murphy Training?
This workout is a favorite among CrossFit lovers, formerly called "Body Armor". In honor of the American military, you will feel the sensation of being on the edge of life and taking your body to the extreme.
Just four exercises to do at least in 30 minutes:
- Running on a treadmill: 1 mile (1.6 kilometers)
- Pull-ups: 100 reps
- Push-ups: 200 reps
- Squats: 300 reps
- Running on a treadmill: 1 mile (1.6 kilometers)
The only rule is that you have to do it in that order . It is not valid to start with 100 squats, do 20 pull-ups and then run, for example. You can divide the chin-ups, push-ups, and squats as needed; that is, doing rounds like they did at the 2016 CrossFits Games.
Example:
- 5 sets of 20 reps of pull-ups
- 5 sets of 40 repetitions in push-ups
- 5 sets of 60 reps in Squats
How long can it take?
The time record is at 30 minutes, which could be considered an Elite level. The experts make the following classification, according to the duration and your physical capacity:
- More than 70 minutes: Beginner
- 40-70 minutes: Intermediate
- 30-40 minutes: Advanced
- 30 minutes or less: Elite
What benefits does it bring to health?
Improves cardiovascular fitness
Although you could spend hours running at a steady pace in hopes of improving your cardiovascular endurance, research shows that it may not be the most effective way to improve overall aerobic fitness.
A small November 2013 study led by researchers from the American Council on Exercise examined the effects of two different CrossFit workouts on a group of men and women. After collecting and analyzing data on heart rate, VO2max, maximum heart rate, calories burned, and other variables, the researchers concluded that CrossFit performs better than traditional workouts due to higher demands on energy systems. aerobic and anaerobic.
Build physical and mental confidence
Challenging yourself day after day in the gym and continuing to beat your previous personal records gives you a great sense of accomplishment that can improve the way you feel about yourself. Experienced CrossFit athletes often remember with great pride the first time they were able to perform certain challenging movements.
For people who have never been able to do a pull-up, when they get the first one it's exciting. It's a great time for people. This kind of positive reinforcement of your abilities and strength naturally makes you feel more self-confident, a feeling that you can carry with you into other areas of your life.
Improves muscular endurance
Muscular endurance is the ability of your muscles to function for an extended period of time without becoming fatigued. This is crucial for participants in endurance sports like running and biking, but it is an important part of performing well in any activity in your daily life.
A January 2014 study published in the Journal of Sport and Human Performance looked at the effects of two different exercise modalities, CrossFit and a traditional training program, on muscular endurance. The researchers found that CrossFit participants increased muscular endurance by 22 percent and their aerobic capacity by 6 percent.
Improves body composition
According to the authors of a January 2017 study published in the Journal of Diabetes Research, high intensity exercise has a greater impact on abdominal fat than traditional aerobic exercise. Most people just don't exercise hard enough to make progress, and then wonder why they aren't making progress.
But in a CrossFit program, the emphasis is on intensity. In each workout, you push yourself to your best capacity, either by doing your best throughout the workout or by working hard for a period of time and then resting for a period of time. This type of high-intensity exercise has the ability to reduce body fat more effectively and in less time than low- or moderate-intensity steady-state exercises, the review authors concluded.
Generates flexibility and mobility
The Murphy workout isn't just about pushing your limits in high intensity workouts and heavy lifting. Each class also includes exercises and drills to increase flexibility and mobility (the ability of your joints to move through your full range of motion).
