The 'Murph' challenge: what to know about this CrossFit workout

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This gruelling CrossFit workout involves running one mile, doing 100 pull ups, 200 push ups, 300 squats and running another mile, all while wearing a weighted vest.

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The ConversationThe Conversation
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https://theconversation.com/the-murph-challenge-what-to-know-about-this-crossfit-workout-207149https://theconversation.com/the-murph-challenge-what-to-know-about-this-crossfit-workout-207149
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토요일, 6월 10, 2023
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Exercise, Systematic review, Human, Injury, Man, Risk factor, Exertional rhabdomyolysis, Muscle soreness, Mark Zuckerberg, Oxygen, Woman, Burn, Element, Weightlifting, Athlete, Running, Protein, Walking, Risk, Myoglobin, Navy, Blood, Gymnastics, Lifting, Sport, Ageing, Heart rate, Research, Memorial Day, Rhabdomyolysis, Torso, Dietary supplement, Tourism, Logging, Road, Extrusion, Personal protective equipment, CrossFit
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AFGHANISTAN, CALIFORNIA
요약
Key Points: 
  • This gruelling CrossFit workout involves running one mile, doing 100 pull ups, 200 push ups, 300 squats and running another mile, all while wearing a weighted vest.
  • The CrossFit workout changes daily, with participants typically doing a workout about three times a week, depending on their fitness level.
  • The toughest CrossFit workouts are known as “hero” workouts, dedicated to deceased soldiers such as Murphy.

The ‘Murph’ challenge


    This particular workout comprises the following, done as fast as you can:
    • The runs must be at the beginning and end of the workout, but the pull ups, push ups and squats can be split up as required.
    • For example, beginners might start with 20 rounds of five pull ups, ten push ups, and 15 squats.
    • When more advanced, this can progress to ten rounds of ten pull ups, 20 push ups and 30 squats.

A difficult workout

    • The Murph workout is challenging because it stresses most major muscle groups: the back and shoulder muscles with the pull ups, the chest with the push ups, and the legs and torso with the squats.
    • So, this workout will build excellent cardiovascular fitness while developing strength and muscular endurance in the upper and lower body.

What about the risks?

    • These findings are supported by a questionnaire of 132 CrossFit participants, that reported an injury rate of 3.1 injuries per 1,000 hours of training.
    • This rate is comparable to competitive contact sports such as rugby, as well as gymnastics, weight lifting and power lifting.
    • Injuries in CrossFit are most likely to be to the shoulders and lower back, and typically happen during either power lifting or gymnastics.

Rhabdomyolysis: a dangerous condition

    • In rhabdomyolysis, muscle is damaged causing extreme muscle soreness and the release of proteins into the blood.
    • This condition is often seen in crush victims, but rhabdomyolysis as a result of extreme, unfamiliar exercise (exertional rhabdomyolysis) accounts for almost half of cases.
    • For those looking to try Murph for the first time, perhaps have a go without the weighted vest.
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