"Murph" is a high-intensity workout that is usually done in the box or gym. It was named in honor of Lieutenant Michael Murphy, a United States Navy officer who was killed in action during the Afghanistan War in 2005.

This demanding and popular workout consists of: running one mile (1.6 km), followed by 100 push-ups, 200 sit-ups and 300 squats, and then running another mile. It is common for participants to perform the workout wearing a 9-kilogram weight vest, which further increases the intensity of the exercise. And although this is the theory, the truth is that there are many adaptations of this training which makes it suitable for almost any level.

"Murph" is a very challenging workout that requires good physical and mental fitness to complete. It is a popular form of training within the boxing community and is often used as a test of endurance and determination.

When is MURPH celebrated?

In the United States, the country where the "Murph" comes from, it has become a popular tradition that takes place on Memorial Day weekend (last Monday in May).

Memorial Day is a national holiday in the United States that honors the men and women who died while serving in the country's armed forces. Lieutenant Michael Murphy, for whom the "Murph" training is named, died during the Afghanistan war in 2005 while leading his team on a mission.

Therefore, many gyms and training communities in the United States initially and spread throughout the world today, perform the "Murph" on Memorial Day as a way to honor the memory of Murphy and all those who have sacrificed their lives for their country.

What is the WOD MURPH?

Perform the following exercises in the shortest possible time:

• 1.6km run
• 100 Pull Ups
• 200 Push Ups
• 300 Air Squats
• 1.6Km run

*This RX WOD is performed with a 9 or 6 kg weighted vest.

This WOD is available to a few and we must be aware of the limitations and level of each of us, therefore, we propose several versions scaled in detail that may allow you to make this training suitable for each of you:

Is the MURPH suitable for any level?

After seeing in the previous section what the "Murph" training entails, we have been able to verify that it is a high intensity training that can be very challenging for people with different levels of physical condition. Here are some adaptations that can be made to make it accessible at different levels :

1. For beginners: If you are new to high-intensity training, you can reduce the number of repetitions for each exercise and just do a shorter running distance. For example, you could do 50 push-ups, 100 sit-ups, and 150 squats, and run a half mile instead of a full mile. You can also do the workout without a weighted vest.

2. For intermediates : If you already have some experience in high-intensity training, but are not sure you can complete the full "Murph", you can do the routine in stages. For example, you could divide the repetitions of each exercise into two or three sets, with short rests between each set. You can also choose to run a shorter race distance.

3. For advanced: If you are in good physical shape and looking for a challenge, you can add additional weight to the vest and/or increase the running distance. You can also try to complete the full "Murph" as quickly as possible, or try to do it without significant breaks between exercises.

In any case, whatever your level, it is important to listen to your body and make appropriate adaptations to your fitness level. This is essential to avoid injury and maximize the benefits of training.

What material do I need to train the Murph?

To prepare for this high intensity training we recommend the following equipment:

- Training clothing: Comfortable and breathable clothing .

- Weighted vest: The weighted vest normally has a load capacity of 9 kilograms, but each person can adapt it to their level. Discover the different picsil weighted vests

- Grips for greater grip: To have greater support when performing exercises on the bar, the use of grips is highly recommended, each of which I considered to be the most comfortable and grippy for him. Discover the range of picsil grips

- Abmat: An Abmat is a foam pad used to support the back during sit-ups.

- Stopwatch or clock: A stopwatch or clock is useful to control the training time and measure your progress.

Remember that the "Murph" is an intense and demanding workout, so it is important to make sure you have the right equipment and are physically and mentally prepared before you begin.