Hero WOD Murph is an iconic Crossfit workout and appeared again in 2016 CrossFit Games. Here are 6 tips to help athletes to you faster and tackle workout in new ways.
1. SAM BRIGGS: PUSH UP YOUR ALTERNATE STYLE
During the workout, but you choose to break the representatives, or however the session General practice is shared, it can be a good idea to change your technique Push Up from time to time. The competition yesterday, Sam Briggs led much of the workout before finally ending up in a very respectable fourth position. She has used this technique for the duration of the event.
Sam realized Push Ups wide, normal, and regularly change its position by hand at long series. This allowed him to use his chest, arms and shouldes slightly different ways each time. She avoided burn quickly and can vary and control the level of stress and fatigue she suffered.
Try to do the next time you approach Murph, mix like Sam
2. Katrin Davídsdóttir. PACE RACE FIRST CAREFULLY
The first mile is not the time to sprint away and establish a big lead. Almost all athletes who are trying to do get caught and overwhelmed. Katrin remained forward, but has not set the pace. She ran comfortably and did not put any unnecessary pressure on herself.
Enter the stage once more at the end of the race, Katrin began the first round of Pull Ups Push Ups Squats and Air in an excellent position. She kept a steady pace, then went away for the final mile.
you will always feel a tendency to pace your early Hero WOD Murph, especially in the race, but ignore it and keep things steady. Murph is long and brutal, so be as Katrin and pace yourself early. Stay consistent and put you in a position where you can finish strong. Katrin came second.
3. BEN SMITH: stay calm and trust you
This is something that Ben excels in all areas as an athlete Crossfit. He quietly put in excellent performances, stay calm and stick to his game plan. He is currently in second place behind Mat Fraser on the Leaderboard. By looking through Murph, he kept a steady and consistent pace. He ran intelligently and focused on what he should do.
The next time you approach Murph, take the time to just focus on yourself and your own performance. Watch other only when you need a kick, but confidence in yourself to know that you can perform well when it counts. Trust yourself.
4. Björgvin KARL GUDMUNDSSON: EMBRACE THE GRIND AND MAINTAIN GOOD FORM
Bjorgvin was the first in 2016 and fifth yesterday in Carson, California. He described the event as a grind, and if you do well, you must embrace this and mentally prepare for the suck.
The Icelandic athlete has a gymnastics background and it taught her great form in how it moves during the events, especially for exercises of body weight.
With Murph, good form is particularly important because of the high volume of reps that you must complete. Watch Annie Thorisdottir yesterday, its shape for the air squats escalated throughout the workout as she became increasingly tired. It cost him more energy in the long term, and made him a less effective movement it could have been.
It is easier said than done, especially for a workout like Murph, but focus on maintaining the best form you can at all times. This will also prevent any reps as well.
5. KARA WEBB: If at first you do not succeed, try and try again
Murph is a punishing workout. In 2015, Kara Webb had to be stretchered off the field by doctors after suffering heatstroke and extreme fatigue. She could not even remember running the final mile, and simply collapsed when she crossed the finish line.
When it was again announced as an event for 2016 CrossFit Games, she took on the challenge with characteristic grit and good humor, and attacked front. This year finished in 8th place!
6. JOSH BRIDGES: BE HEROIC
As a former Navy Seal, Josh Bridges understands the context Hero WOD Murph better than most. Yesterday he was fierce and unstoppable, and took first place in style in front of Mat Fraser.
Learn the history of Michael Murphy, read his story back and get inspired for your workout, it certainly worked for Josh!
different variations MURPH
Hero WOD Murph was divided into different variations of this year. Check the version of yesterday below, then compare them to the standard version which completed the athlete in 2015 CrossFit Games. Give against both a go and see how your time match each other
Hero WOD MURPH :. 2016 CROSSFIT GAMES VERSION
- For the time with 20/14-lb. vest weight:
- 1-mile run
- Then, 5 rounds of
- 20 pull-ups
- 40 push-ups
- 60 squats
- Then, 1-mile run
Each athlete will weighted body armor for the duration of the event
Cape Time :. 55 minutes
MURPH: 2015 CROSSFIT GAMES VERSION
- For the time, 20/14-lb. of body armor:
- 1-mile run
- 100 pull-ups
- 0 push-ups
- 300 squats
- 1-mile run
Each athlete will weighted body armor for the duration of the event. From the stadium, the athletes will run through the tunnel to the dock loading ramp on the road and down to the recovery. They will then run along the same route to the stadium where they will begin the pull-ups. The athlete will move forward to the next bar after 25 reps. Once all 100 pull-ups are complete, they move to the push-ups, moving every 50 reps, then move squats advance after every 75 reps. The event ends with another 1-mile run along the same route, with the downtime when the athlete crosses the finish line in the stadium
Cape Time :. 55 minutes
Katrin finishing in 2nd place when Murph © CrossFit Inc
Calm and consistent. Ben Smith © 2015 CrossFit Games CrossFit Inc
Kara Webb on fire this year! © CrossFit Inc
Josh Bridges in murph © CrossFit Inc
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