Recovering from “The Murph”
“The Murph” is named after Lieutenant Michael P. Murphy, a U.S. Navy SEAL who was killed in action in Afghanistan in 2005. The workout was one of Lieutenant Murphy's favorites, and it became popularized as a way to honor his memory and sacrifice.
"The Murph" is known for its high intensity and endurance demands, often pushing athletes to their limits. It has become a popular benchmark workout in CrossFit, particularly on Memorial Day, when CrossFit communities worldwide come together to honor and remember fallen service members.
"The Murph" consists of the following:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Often, this is performed while wearing a 20 lb vest or body armour.
You did it! And now you’re tired and sore. Proper recovery is essential to help your body heal and rebuild.
Here are three key tips to aid in your recovery:
Hydration: Stay well-hydrated after "The Murph" to replenish fluids lost through sweat. Hydration restores balance, transports nutrients to muscles, flushes out muscle waste products, and reduces muscle soreness and cramping.
Dynamic Stretching: Perform dynamic stretches to target key muscle groups, improves blood flow, joint mobility, and prevents post-workout stiffness.
Examples include:
Quad and Hip Flexors: Step forward into a lunge, gently rocking back and forth to stretch the front hip and thigh.
Chest: Put one hand on each side of a door frame and lean in until you feel a stretch at the front of the shoulder and chest.
Hamstrings: Swing your leg forward and backwards while standing tall.
Low-Intensity Cardio Activity: Engage in low-intensity activities like walking, light jogging, or cycling. This promotes blood flow, reduces muscle soreness, and flushes out waste products. It aids in delivering nutrients to muscles and facilitates recovery.
Taking these simple steps can help you recover from a hard work out AND help prevent injury.
If you are concerned you have a new injury, or just are taking longer than you want to recover, contact SparkPhysio and schedule a discovery call, today!