Have you ever wondered what would happen and how your body would change if you did one CrossFit Murph workout every day for 30 days?
Thankfully, you don’t have to go through excruciating pain to find it.there’s a mad man named Johnne ThilliThe Swedish native has done just that.
Now, in case you don’t know, the CrossFit workout “Murph” is named after Lt. Michael P. Murphy, a US Navy SEAL who was killed in action in Afghanistan in 2005. In the United States, it is often celebrated on Memorial Day. Tribute to fallen soldiers.
In a nutshell, the training includes:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
of WOD Murph is notoriously difficult due to several factors.
- Volume: The large number of repetitions that accompany a workout is physically demanding. Doing 100 pull-ups, 200 push-ups, and 300 air squats in one session is a significant challenge for most people, even those who are fit.
- Cardiovascular endurance: Two 1-mile runs before and after bodyweight training require significant cardiovascular endurance. This puts additional strain on your body, especially after completing pull-ups, push-ups, and air squats.
- Muscle Endurance: This workout targets multiple muscle groups including upper body, lower body, and core. Such repetitions test the muscular endurance of these muscle groups and lead to fatigue and muscle burnout.
- Mental Strength: The build-up of fatigue and physical demands of working out can be mentally challenging. Getting through a workout requires mental strength and the ability to overcome discomfort and fatigue.
Murph Strategy: Partition Variations
Murph’s original Tough version does all of the above with a weighted vest known among CrossFit athletes as the Rx version.
However, Yonne Thiri did not wear a weighted vest and performed the prescribed movements every day for 30 days. Check out how it all happened below.
30 CrossFit Murph Workouts in 30 Days – What Happens to Your Body?
First, he did a fitness test to see how he coped with doing Murph every day for 30 days. Here are his results:
- run a mile in 6 minutes and 16 seconds
- 10 pull-ups without rest
- 34 push-ups without rest
Check out the whole thing in the video below.
CrossFit Murph workout number 30 completed the entire workout in 43 minutes and 49 seconds.
Here are his best numbers in each partition of the workout:
- run 1 mile in 5 minutes 11 seconds
- 13 pull-ups without rest
- 46 pushups without rest
Johnnee I am not recommending that anyone attempt this kind of insanity. However, he has learned the importance of enduring discomfort and recovery, not to mention that proper exercise and nutrition are essential for anything related to fitness.
Weight test to know your physical fitness
How to take the Fitness Age Challenge
How to perform repetitions to grow more muscle
The Ultimate Muscle Building Guide
The advantage of the Murph CrossFit workout is that all movements are done with your own body weight. There are several reasons why you should consider incorporating bodyweight training into your fitness routine.
- Convenience: Bodyweight workouts can be done anywhere, anytime, without equipment or a gym membership. All you need is your own body, so it’s a convenient option for those who can’t go to the gym or want to train at home.
- Build strength: Bodyweight training is a great way to build strength and muscle, especially for beginners. It can also be used to supplement weight training as it helps improve overall strength and endurance.
- Increased Flexibility: Many bodyweight exercises require you to use your entire range of motion, which helps improve flexibility and mobility.
- Reduced risk of injury: Bodyweight training is generally less impactful and puts less strain on your joints than other exercises such as weightlifting. This helps reduce the risk of injury.
- Versatility: With a variety of bodyweight exercises to choose from, you can create a diverse and challenging workout routine that targets different muscle groups and helps you stay motivated.
Why You’re Always Tired (And How To Fix It)
How to design the optimal morning routine for better health and productivity
compound exercises
If you want to get in shape, this list of compound exercises will get you up and running in no time. Compound exercises work multiple muscle groups at the same time, which is great for building strength. It also recruits more muscle fibers than isolation exercises. This means that compound movements build muscle faster and burn more calories over time. Ready to get into fitness? Here are some compound exercises you can add to your workout routine.
squat
Squats are the best exercise for building muscle legs, buttocks and abs. These are also the most basic compound exercises. If you want to build muscle mass and strength, squats should be at the top of your list of exercises. There are many variations of squats.
A squat is performed by bending over with your back straight and lowering your body until your thighs are parallel to or lower than the floor, then standing up again. There are several different types of squats.
deadlift
A deadlift is a compound exercise that works several muscles in the body. It targets the core, legs, back and grip strength. Deadlifts are one of the best full-body workouts to build muscle mass and burn fat.
Deadlifts are also useful for other exercises such as squats, lunges, and rows. If you want to improve your performance with this type of exercise, adding heavy weight deadlifts can help you work the muscles you need to get better results from your exercise.
If you’re new to weightlifting, or have never done any type of training before, start with lighter weights until you get used to the feeling of using heavier weights so you don’t overdo it too quickly and injure yourself. We recommend starting with weights.
barbell overhead press
- Place the barbell on the rack at shoulder height.
- Unrack the rack to the previous rack position
- Keeping it at arm’s length, use only your shoulders to lift the barbell over your head. Also called shoulder press or military press.
pull up
Pull-ups are a great exercise to incorporate into your workout routine. It can be done using a chair or tree branch and works your back, biceps, lats and abs.
If you’re new to pull-ups, or if certain injuries prevent you from using your arms to pull yourself up completely, you may want to modify your pull-ups to make them easier. In general, the more challenging versions are better because they allow you to build more muscle mass by increasing muscle strength across your upper body over time.
Before tackling this challenge, a good way to start improving your basic fitness level is to do a reverse row on the incline bench at home or at the gym. This not only helps build core stability, but also arm strength for future pull-ups.
The difference between size training and strength training
The science behind light weights and heavy weights for muscle growth
5 ways to force your muscles to grow
bench press
The bench press is one of the most popular exercises among weightlifters. It works your chest, shoulders and triceps.
To perform the exercise, lie on your back on a flat bench with your feet firmly on the floor. Grab the barbell with your hands slightly wider than shoulder width and lower it until it touches your chest (about half way down). Then push it up to its original position. You can also use dumbbells for this exercise. Note that depending on which version you’re running, you’ll need to increase or decrease the weight accordingly (grip will vary).
Doing these compound exercises will get you in shape in no time.
Compound exercises are the best way to get in shape quickly. It works multiple muscle groups so you can build strength and build muscle mass faster. As a result, compound exercises are the best way to burn fat and improve your overall fitness level.
Conclusion
Bottom line, these compound exercises are a great way to get in shape in no time. All of these exercises can help you build muscle, lose weight, and improve your overall health. I hope you enjoyed this article and learned something new today.
14 exercise myths debunked by physical therapists
What is the best exercise to live healthier and longer?
The ultimate mobility test you can do anywhere
