Workout of the Day
35 Minutes for Quality:
Sandbag Carry 270m
30 Double Unders
KB Farmer’s Carry 130m
500m Row, 1000m Erg Bike or 400m Ski Erg
Move through today’s workout at a steady and sustainable pace. It should feel like GOFGW (good old fashioned grunt work!)
Corey and Rachel at our TYR pop up shop yesterday. Thanks to everyone who picked up some summer swag!
11th Hour Murph Tips!
1. Know your plan
Are you doing full Murph? Partial? Partitioned? Make sure to have some idea of what you plan on doing prior to getting to the gym. Your coach can give you any last minute advice but have an idea of what you want to do. Additionally, don’t be afraid to change your plan if things are going either sideways or better than expected mid workout. For example, if you planned on only doing 1/2 the volume but you’re getting near the end and have the steam to keep going, go for 3/4 or even full Murph. Strike while the iron is hot!
2. Come in early to Warm-Up
At the start of each heat, your coach will guide you through the overview of the workout, answer any last minute questions then set you off. We will not perform a led warm-up prior to each heat. With that in mind, show up 10-15+ minutes prior to your heat to get your body ready for the workout. Not sure what to do? 3-5+ minutes on a bike/erg followed by some hip openers then prep your shoulders with some hanging shoulder shrugs, ring rows, low volume push-ups etc. You want to feel like you’ve got a light sweat and your shoulders, hips and ankles feel ready to go.
3. Sleep, nutrition and Hydration
Murph is no slouch of a workout. Make sure your body is primed for the event by taking the following steps:
No Alcohol on Sunday. If you drink, save it for post workout beers and burgers at the gym.
Get at least 8 hours of sleep the night before
Use Sunday for any last minute body prep/work. Stretch out, go for a walk, hit whatever areas need some pre Murph TLC.
Hydrate on Sunday by drinking 3-4 liters of water through the day and aim for something similar on Monday. You may even want to supplement with an electrolyte mix in your drink on Monday. This will help replenish what you sweat out.
Eat a well balanced meal about 45 minutes prior to your workout. Nothing too heavy or outside of how your normally eat pre-workout.