The hero Wod Murph deciphered from Guillaume Bouchard

«Hi Guillaume, you can explain to us:

THE » Murph It is one of the most emblematic formations in Crossfit®. For most of the old crossfiters, this is one of the first WODs we knew. It is generally done during Mémorial day in the United States (the Last Monday of May) and was created in homage to Lieutenant Michael P. Murphy, an American soldier of Navy Seal who lost his life in Afghanistan in 2005. The legend says it was his favorite formation on a mission. It is a way to pay homage to him and celebrate his dedication and courage. The Wod «Murph» is a training with a huge volume of tests:

How to perform WOD MURPH?

This WOD can be performed in different versions: in strict or in kippingTagging in round or not, with or without jacket wet (Depending on the standards: with a 6 kg weighted jacket for women and 9 kg for men) …

I recommend to beginners to do it without a weighted jacket and cut in several rounds. For example: 1,600 m running; 5 Round: 20 UPS sweater, 40 push ups, 60 squats; 1,600 m running. And how and when every year, the difficulty of being ultimately in the RX version increases.

What strategy recommended for RX athletes?

For the athletes who master, you have to go strong on the run, cut the pull -Ups (Shots) in intelligent series, 10-15 repetitions Maximum for series. THE pump OR Lifting It is a ordeal for everyone, it starts with a series of 10/15, so «saves that it can», so we are all for a series of 3-5 repetitions at the end. 😅 So for squat set goals of From 75 to 100 repetitionsDrink a drink and do what we can during the last heat.

What is your opinion on this hero WOD?

For me, it is a super challenge WOD, and every year we are not really sure that you can have a time similar to the previous one. It is a WOD that the boxes generally make in the form of an event, therefore a huge amount of member leaves at the same time. It’s fun !! And of course, there is barbecue and aperitif immediately after! 😉

What’s your Wod Murph record?

My best moment is 38:02, it was a year after my great shoulder operation, therefore more than satisfied.

And what is your next goal?

This year with my crossfit® frankton coach team, we will do it and team From 4: 1600 m running, 100, 200 push pressure pressure on the worm (145 kg), 300 squats a the worm (145 kg), 1600 m running, all synchro at 4. It will be a hellish challenge and it will be fantastic !!

Thanks Guillaume! »» »

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