"Murph" is high intensity training which is normally performed in the box or gym. He was appointed in honor of Lieutenant Michael Murphy, a United States Navy officer who died in action during the Afghanistan War in 2005.

This demanding and popular training consists of: Run a mile (1.6 km), followed by 100 arms of arms, 200 abdominals and 300 squats, and then run another mile. It is common for participants to perform training with a vest of 9 kilograms, 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 training that requires a good physical and mental condition to complete it. It is a popular form of training within the box community and is often used as a resistance and determination test.

When is Murph celebrated?

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

The Day Memorial 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, in whose honor the "Murph" training is appointed, died during the Afghanistan War in 2005 while led his team on a mission.

Therefore, many gyms and training communities in the United States initially and extended throughout the world today, make the "Murph" in the MEMORIAL day as a way of honoring Murphy's memory and all those who have sacrificed His lives for his country.

What is the Wod Murph?

Perform the following exercises in the shortest possible time:

• 1.6km career
• 100 Pull ups (dominated)
• 200 Push ups (Flexions)
• 300 Air Squats (Air squads)
• 1.6km career 

*This wod in RX It is done with a 9 or 6 kg tied 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 you several scaled versions in detail that may allow you to make this training suitable for each of you:

Is Murph suitable for any level?

After seeing in the previous section what the "Murph" training supposes 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 done to do it accessible to different levels:

1. For beginners: If you are new in high intensity training, you can reduce the amount of repetitions for each exercise and make only a shorter race distance. For example, You could do 50 arms of arms, 100 abdominals and 150 squats, and run half a mile instead of a complete mile. You can also do the training without a vest with weight.

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

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

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

What material do I need to train the Murph?

To prepare this high intensity training we advise you the following equipment:

- Training clothes: Comfortable and breathable clothes.

- Peso with weight: The vest with weight normally has a load capacity of 9 kilograms, but each can adapt it to its level. Discover the different Picsil ballast vests 

- Grips For greater grip: To have a greater support when performing exercises on the bar, the use of Grips, Each one that I considered of greater comfort and grip for him. Discover the range of Grips PICSIL

- ABMAT: An abmat is a foam pad that is used to support the back during the abs.

- Chronometer or clock: A stopwatch or clock is useful for controlling training time and measuring your progress.

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