Half Murph Workout: A Challenging But Doable CrossFit WOD
Introduction
CrossFit is known for its challenging workouts, and the Murph workout is no exception. However, not everyone has the time or energy to complete the full Murph, which consists of a 1-mile run, 100 pull-ups, 200 push-ups, and 300 air squats, followed by another 1-mile run. For those looking for a challenging but more manageable workout, the half Murph is a great option.
What is the Half Murph Workout?
The half Murph is a shortened version of the full Murph workout and consists of a 800-meter run, 50 pull-ups, 100 push-ups, and 150 air squats, followed by another 800-meter run. The half Murph is still a challenging workout that requires both strength and endurance, but it is more accessible to a wider range of fitness levels.
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Benefits of the Half Murph Workout
#1 Improves cardiovascular endurance :
The half Murph requires a lot of cardiovascular work, particularly from the running. Completing the half Murph regularly can help improve your overall cardiovascular endurance, making you faster and more efficient at running and other endurance activities.
#2 Builds upper body and core strength :
The pull-ups, push-ups, and air squats in the half Murph all target different muscle groups, including the arms, chest, core, and legs. Regularly completing the half Murph can help build strength in these areas, making you stronger overall.
#3 Enhances mental toughness :
CrossFit workouts are known for their intense, high-intensity nature. The half Murph is no exception, and completing it can help you develop mental toughness, enabling you to push through tough workouts and challenges.
How to Do the Half Murph Workout
- Start with a 800-meter run : Begin the half Murph by running 800 meters. This will get your heart rate up and warm up your muscles.
- Complete 50 pull-ups : After the run, move on to the pull-ups. Try to complete 50 unbroken pull-ups, or break them up into manageable sets.
- Do 100 push-ups : Next, complete 100 push-ups. Again, try to do them unbroken or break them into manageable sets.
- Perform 150 air squats : After the push-ups, move on to 150 air squats. Keep your form tight and focus on using your legs to drive the movement.
- Finish with another 800-meter run : Finally, end the half Murph with another 800-meter run. Push yourself to finish strong and give it your all.
How to Prepare for the Half Murph Workout
- Warm up properly : It's essential to warm up before any workout, and the half Murph is no exception. A good warm-up should get your heart rate up and loosen up your muscles, reducing your risk of injury.
- Gradually increase intensity : If you're new to the half Murph or haven't done it in a while, start with a slower pace and gradually increase the intensity as you become more comfortable with the workout.
- Focus on form : Form is key to avoiding injury and getting the most out of your workout. Pay close attention to your form during each exercise, and make sure you're using proper technique.
Conclusion
The half Murph is a challenging but doable CrossFit WOD that offers many benefits, including improved cardiovascular endurance, enhanced upper body and core strength, and increased mental toughness. By following the steps to complete the workout, warming up properly.
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