Get in touch
555-555-5555
mymail@mailservice.com

Murph Prep

Murph Prep, AND Why You Should Participate

WHY?


First, let’s talk about why behind the motivation to complete the Murph Challenge:

Lieutenant Michael P. Murphy was a Navy SEAL who was killed in action in Afghanistan in 2005. He was posthumously awarded the Medal of Honor for his heroism and selflessness in combat. Learn more about Lt. Murphy’s story and the resulting LT Michael P. Murphy Memorial Scholarship Foundation, click here.


The Murph Challenge is named in honor of Lieutenant Murphy and is a way to pay tribute to his sacrifice and service and a reminder of the sacrifice and service of all those who serve. It is a challenging workout that is meant to push participants to their limits, just as Lieutenant Murphy pushed himself and his team in combat. Participating in the Murph Challenge is not only a way to honor Lieutenant Murphy, but also a way to show support for all those who have sacrificed their lives in service to our country. It is a reminder of the bravery, selflessness, and dedication of those who serve in the military, and a way to express our gratitude for their service and sacrifice.


WHAT?


The Murph Challenge is a rigorous CrossFit workout that involves running one mile, completing 100 pull-ups, 200 push-ups, 300 squats, and then running another mile, all while wearing a 20-pound weight vest.


I am imagining your eyes are very big right now. Mine are too! 


Just as anything is CrossFit, this challenge is scalable. Not scalable to make it easier, but to make the challenge achievable at all fitness levels. In years past, we have used the Murph Prep classes to help individual athletes develop a Murph version just for them. Everyone can do the Murph Challenge


WHO?


ALL REGENERATION MEMBERS are welcome to attend the Murph Prep classes, as well as attend the community wide Murph Challenge. Community events like The Open, The Murph Challenge, American Gladiator (coming July 2023), and 12 Days of Christmas are what bring our community together, to be stronger than ever!  


  • Can I invite my spouse or friends participate in the Murph Challenge with me? 

Yes! We love guests and want to make your friends and family feel welcomed to the attend the Murph Challenge, or any other community event.  

  • How much does The Murph Challenge cost? 

For Regeneration members, it is FREE!! All community events are free to all of our members. 

Drop-ins are charged $17/class. If your spouse or friends want to participate in the WHOLE prep & event, we suggest a 10 Class Punch Card, allowing them to attend all 6 prep classes AND the Murph Challenge, with three classes to spare to use for group classes throughout!


HOW?


Here are some tips for preparing yourself for the challenge:


  1. Start Early: Give yourself plenty of time to prepare for the Murph Challenge. Start training at least 6-8 weeks in advance to build up your endurance, strength, and overall fitness.
  2. Build Up Gradually: Start with smaller sets of pull-ups, push-ups, and squats, and gradually increase the volume and intensity of your workouts. This will help you avoid injury and build up your endurance over time.
  3. Train with a Weight Vest (optional): Get used to the added weight by incorporating a weight vest into your training. Start with a lighter weight and gradually work your way up to 20 pounds.
  4. Run Regularly: Running is a key component of the Murph Challenge, so make sure to include regular running sessions in your training. Start with shorter distances and gradually work your way up to longer runs.
  5. Focus on Proper Form: Proper form is essential to prevent injury and maximize your performance. Make sure to use proper form for all exercises, and consider working with a coach or trainer to ensure you are performing the movements correctly.
  6. Rest and Recover: Make sure to allow for adequate rest and recovery time between workouts. This will help prevent overtraining and reduce the risk of injury and the main reason we take the Saturday just before the Murph Challenge off. 


 Attending the Murph Prep classes will help you achieve these six tips for preparing for the Murph Challenge. 


Overall, preparing for the Murph Challenge requires dedication, hard work, and a well-rounded training program that includes endurance, strength, and conditioning. With proper preparation and training, you can successfully complete the challenge and improve your overall fitness and performance.


WHEN & WHERE?


CrossFit Regeneration

Murph Prep Classes

Saturdays at 9:30 AM, April 15 - May 20, 2023


CrossFit Regeneration

The Murph Challenge

Memorial Day

Monday, May 29, 2023 at 9:30 AM

Arrive as early at 9:00 AM to claim your spot and warm up - Hard 9:45 AM Start Time

Coach Joey’s 40th Birthday Bash!

November 10, 2024
Workout & Party -- Full Event Details

Ultimate Jump Rope Workout Guide

November 2, 2024
This comprehensive jump rope workout guide is designed to help individuals of all skill levels incorporate jump rope exercises into their fitness routines. Spanning four weeks, the guide focuses on building foundational skills, introducing variations, mastering the crossover technique, and adding complexity to workouts. Each week features specific goals, a structured schedule, and detailed workouts that progressively challenge the body while enhancing coordination and endurance. Key tips for success emphasize the importance of relaxed movements, wrist control, and consistent practice. This guide aims to equip readers with the tools they need to confidently elevate their jump rope skills and overall fitness.

Mastering the Jump Rope Crossover

November 1, 2024
The jump rope crossover is a dynamic technique that enhances coordination, agility, and overall fitness. This post outlines the benefits of adding crossovers to your routine, such as improving timing and keeping workouts engaging. It provides a step-by-step guide on how to perform the crossover, emphasizing the importance of a strong base, proper arm crossing, and timing. The post also offers key tips for success and troubleshooting common mistakes, encouraging readers to practice patience as they develop this skill. With dedication, anyone can master the crossover and elevate their jump rope workouts.

Aerobic vs. Anaerobic Exercises:

October 14, 2024
This blog post explains the differences between aerobic and anaerobic exercises. Aerobic exercises, like running and cycling, rely on oxygen for energy and help improve cardiovascular endurance. Anaerobic exercises, such as weightlifting and HIIT, utilize stored muscle glycogen for short, intense bursts of energy, building strength and power. Incorporating both types into a fitness routine ensures balanced improvement in endurance, strength, and overall health.

Stretching Routing Sequence

October 10, 2024
Total Time: 35-40 Minutes
Bright yellow fitness-themed flat lay featuring two yellow dumbbells, a yellow resistance band.

The Importance of Logging Your Score, Tracking Your Weights, and Keeping Performance Notes with WODify

October 7, 2024
Tracking your workouts is a crucial part of improving your performance, staying accountable, and achieving your fitness goals. This blog post explains why recording your weights, logging your scores, and keeping performance notes in WODify helps build consistency, identify patterns, prevent injuries, and boost motivation. By using WODify, athletes can track their progress over time, set clear goals, and optimize their training for long-term success. Start tracking your workouts today to take your fitness journey to the next level!

Understanding the Pose Running Technique

September 29, 2024
This blog post delves into the Pose Running Technique, developed by Dr. Nicholas Romanov, which focuses on optimizing running form for efficiency and injury prevention. It outlines the key principles of Pose Running, including body alignment, the Pose position, falling forward, and pulling the foot up. The post highlights the benefits of this technique, such as improved speed, energy conservation, and enhanced awareness. For those new to Pose Running, the article provides practical steps to get started, including practicing the Pose, incorporating drills, and transitioning gradually to this method. By adopting these principles, runners can enhance their performance and enjoy a more effective running experience.

Mastering the Chest-to-Bar Pull-Up

September 29, 2024
The chest-to-bar pull-up is a challenging but rewarding movement in cross-training that engages the upper body and core. This blog post breaks down the proper technique for performing chest-to-bar pull-ups and provides a ladder of scaling options for those who are working towards mastering the movement. From ring rows and banded pull-ups to negatives and kipping, athletes of all levels can follow these progressions to build strength, refine technique, and improve their chest-to-bar performance.

Stretching Routine Sequence

September 27, 2024
Total Time; 35-40 minutes.

Women, Weights & Wine 2024

September 23, 2024
A Night of Fitness, Flavor & Fun!
More Posts
Share by: