Murph workout | Warm up, Modifications, Nutrition, Post workout stretches

What is up rolosquad!
The description was too long to put on here so go to this link to see all examples, warm ups, etc...

https://roloathletics.com/blogs/questions-and-content/everything-you-need-to-know-about-murph-warm-up-modification-nutrition-and-post-workout-necessities

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Hero workouts are NOT supposed to be easy. They are made to make you suffer and pay your respects to the fallen.That being said, please take your experience into consideration when deciding on how to approach this workout.

I have seen many athletes bring family and friends to the gym who decide that Murph is a good introduction to this style of workout. Some get injured, a few have been to the hospital, and one almost died.

At the end of the day it would be better to bite off too little and go for something more challenging next year than biting off more than you can chew and getting hurt.

BE SMART and do NOT try to convince an inexperienced individual to crush themselves. Here are some ideas on how they can still suffer WITHOUT getting seriously injured.
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Murph takes the average person if scaled correctly anywhere from 40-60 minutes. That means there is no need to warm-up for hours. We just need to make sure your legs are ready for some running, you body has the range of motion for all the body weight movements, and your muscles are hot.
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If you are highly experienced just do what your normally do before a workout. No need to change much.

If this is your first time tackling something this challenging be sure to eat 2-3 hours before the workout and have a nice big meal. A good example: avocado, rice, chicken. Simple, includes carbs, fats, and protein and effective.

If you do not have 2-3 hours to eat before (maybe you are doing this at 6:30am) have a peanut butter and jelly sandwich at least 30-45 minutes before.

Do not eat fettuccine alfredo to carbo load the day before.

Most people have enough nutrients in their body to handle an hour or two of fitness however newer athletes typically struggle with pacing and having some snacks on hand in case are recommended.

Bring a banana, some juice, or a pb&j to eat if you start crashing during the workout.
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As tempting as it is to start drinking for Memorial day once you finish this workout I highly recommend grabbing a protein + carb drink BEFORE.

You will also NEED to stretch and cool down so you do not get sick or injured.

As always, the only thing between you and your goals is WORK...so...PUT IN WORK!
I love you
- Rolo

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Hey guys my name is Rodrick! I’ve been doing Crossfit for over 8+ years and coaching for 7+. I have my BS in kinesiology and have my CF-L2. I started a youtube to share my love for fitness, advice, tips & tricks, vlog, make reviews on products, and make funny videos like my favorite Youtubers! I hope you enjoy my videos!

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