How to get prepared for a “Murph”-9 Weeks to go.
So 1 week has passed, and 9 to go until 2016’s Memorial Day Murph. Are you planning on doing the Murph with us? If so, here is the sign up form.
So last week, we posted about getting started 10 weeks out, from couch to Murph. By now, you should at least have a good routine started- if you followed the directions for 7 days. If not, it’s never to late to start. The Murph, though physically challenging, is more of a training program for the mind. Coach Mark Divine, a former SEAL officer, writer of Unbeatable Mind, and coach/owner of SEALFit says the human being is capable of 20x their mental and physical fortitude. I found this out myself in BUD/S and in Hellweek, and I no longer hold myself bound to simple metrics on a board. We are capable of 20x what we think we can do- its all in how you apply yourself. For me, what i learned about myself in BUD/S help my apply myself to the rest of my military career- i was always the winner in every school i went to, qual i took and this carried on into civilian life. Nothing is impossible; just remember that the word impossible has “I’m Possible” in it.
So the Murph looks tough on paper, but the question is: Do you? Are you Possible?
If you read my last Monday article about How to get prepared for a Murph you read that you need a starting point. That starting point was a basic test of what your max in:
- Run 1 mile, record time
- Max pull ups, record how many
- Max Push-ups, record how many
- Max body-weight squats-record how many
- Run 1 more mile: record time and try to beat time #1
These metrics will allow you to add slowly over 10 weeks so that come Memorial Day, you are physically and mentally prepared for the workout. If you are scared to look weak around other people, throw that shit out the window because we all at one time or another will look weak compared to someone else. Do you have what it takes to start 10 weeks of training to complete the Murph? Only you can answer the question.
So this week we are going to take the results of the “test” above and add 2% to it. So for the run, do it 2% faster. Max Pull ups by the end of the week should be 2% increased. Same for squats and push ups. Don’t worry about wearing the extra 20lbs this week, that will come. Your job this week is to do the above workout every other day, while still doing every day:
- Max pushups when you wake up
- Max pushups on the hour, for 8 hours
- Max pull ups when the chance presents itself- pull up bar, monkey bars, stair wells, etc. If you don’t have access to any of those, use your desk to do inverted rows.
- Jog everywhere you need to go- park furthest away from where you normally park, wherever you go.
- Drink a beer every night. This is crucial in getting your liver ready for what comes after the actual Murph* (disclaimer- we don’t advocate drinking in excess, but God made beer, how wrong can that be?)
If you are serious about the workout, make sure you sign up below and email us at [email protected] dot com and we will help you come up with a training program. I hope to see everyone that has come in the past this year, we have some awesome T Shirts and all proceeds go to The Red Circle Foundation. Help us raise money for a great cause and afterward celebrate by the pool with a few cocktails and camaraderie.