If you do not know the entire story, I highly recommend spending some time to research it. It is a story of heroism, selflessness, and bravery on a scale that many of us - myself included - cannot even comprehend.
Now every Memorial Day, CrossFit gyms all over take part in a workout that Michael loved. It was called "Body Armor" but has now been named after Michael... affectionately known as "Murph".
As any hero workout should do, Murph tests every fiber of our being from start to finish. With no equipment other than a pull up bar and a vest (which is optional) this workout still manages to be one of if not THE hardest things we do all year inside our gym walls.
I would love to talk to about the "why" we do Murph but I will save that for our pregame talk at CrossFit KLEW tomorrow morning at 9am (feel free to come join us!). For now I want to give some pre-workout, workout, and post workout advice to anyone and everyone who is going to partake in this unique, one of a kind physical challenge.
Pre-workout
Do the obvious stuff. Eat a few more carbs than normal. Why? Who cares why its a chance to have a bowl of cereal and tell yourself "Its because I am doing Murph tomorrow" so just shut up and do it.
Drink water. Not enough to drown a fish but if you are like me I am TERRIBLE at drinking water and that is not going to help matters tomorrow during Murph. If you show up with an empty tank you won't be able to refill it during the workout.
WATCH "Lone Survivor"!!!!!! If you havent seen it this is a must. If you have seen it, then watch it again.
Sleep. You should always do that. But especially tonight try and get a good nights sleep. 8 hours minimum.
Eat breakfast. No need for three McGriddles on your way to the gym, but perhaps some eggs, small cup of oatmeal with some strawberries will do the trick. 1-2 hours before kick off preferably.
Find a cool outfit. Lots of pics on this day and you will want to make sure you look cool. Kidding. But not really. Especially for those of you who rip your shirt off within the first two seconds.
If you are going to wear a vest and you never have, figure out how you want to secure that thing and test it out. It will suck on the count of 3-2-1 GO you start running and you realize your weight vest is cutting off your oxygen supply every time you move.
Your hands will likely rip. Do whatever you need to in order to try and prevent that. Tape, wraps, stop gripping the bar like a dummy and start wrapping your damn thumbs around the bar....
During the workout
Scale if necessary but... don't let it be comfortable. For instance don't scale the mile just because you "hate running"... Murph is a chance to really get waaaaaay outside your comfort zone. Take advantage of it. Ask your coaches if you aren't sure but make sure you are scaling out of necessity and not fear.
Cheer people on. Don't worry about your time worry about the people around you. Stop in the middle and go high five someone.
Stop putting so much damn chalk on your hands. You don't need anywhere near as much as you think.
Drink water for comfort. If you are going to be working 40 plus minutes, then make sure you drink you water. Do not chug water every 2 minutes.
Wear shoes that you are comfortable running in. Don't worry about the squats. You will be so sweaty and warmed up that you will not need any special type of shoe to squat... but you will need every little bit of help for that last run.
Think about someone. Someone you lost. Someone you hope you never lose. Someone you love with all your heart. Think about all that life has thrown at you to try and knock you down. Find inspiration with every rep you complete. What you are doing is not just about push ups and pull ups...
Realize how bad ass you are.
After the workout
Whatever the hell you want. But do it with friends and preferably the people who just finished Murph with you.
18 hours away from Murph. I personally have done Murph in just about every which way imaginable... including with 1 arm DB bench press and 1 arm DB rows when I had a broken arm. I have done it with a vest and without, partitioned and straight through. Every workout was special regardless of the scenario and I have no doubt tomorrow will be no different.
KLEW NATION... rest well. I will see you in the morning.
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