Tips for Murph on Monday!

**Memorial Day Murph**
Monday, May 27th!
2 classes
8 am and 9:30 am.

6 TIPS TO CRUSH MURPH 

Are you ready to #TakeTheChallenge? Memorial Day is just around the corner! We’ve prepared some tips to help you get through the Murph WOD!

MURPH WOD:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
… in a 20 lb. a vest or body armor (optional).
Tip #1
Get a good nights sleep!  Doing Murph on little sleep or hungover is no fun, so shoot for 8 hours of sleep to give Murph your best shot.

Tip #2
Fuel up! Have a good breakfast 2 to 3 hours before the WOD.  Eggs, sweet potatoes, bacon, and avocado is my pre-wod meal of choice  

TIP #3
HYDRATE! Start hydrating a couple of days before, during, and after the workout to help your body recover properly.

TIP #4
You don’t have to do the workout straight through. We recommend breaking up the reps to keep moving. Try 20 rounds of 5 pull ups, 10 push ups, and 15 air squats. There are many ways to break up the reps; Do what works best for you!  Ask a coach for help scaling Murph so it works for you!

TIP #5
Find a partner to do The Murph Challenge with.  Do the runs together and break up the pull-ups, push-ups, and squats as needed to accomplish the reps for each movement.  This will reduce the volume of reps and you’ll still get a great work out!

TIP #6
Gear up! The pull-ups will do a number on your hands if you aren’t prepared. We recommend grabbing some hand grips, sports tape, or a callus remover to help protect your skin from tearing mid-workout. Wear shoes that are comfortable to run in and also provide stability for the squats. 

TIP #7
Pace yourself! Don’t sacrifice quality for speed. 

TIP #8
Mind over matter. You CAN do this! Just focus on one rep at a time and the quality of that movement.