HOW I PREP FOR MURPH

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4 жыл бұрын

Prepping for any major event takes time and dedication. There are several ways prepare for a workout like "Murph." Reducing volume and intensity Today we look at one way we can add additional weight to a vest (or use a heavy dumbbell or sandbag) and perform the same amount of total weight moved for the pull-ups, push-ups, and air squats at a workout that is scaled to 75% of the total volume of the CrossFit workout "Murph".
Example
Vested Workout
100 Pullups x 20lb vest = 2000lbs/30lb vest =67 Reps * 75% = 50 Reps
Do this with the rest of the movements to get an awesome workout that will prep your body in a different way for "Murph" or any other workout you want to do!
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Edited By- BC_ Visions
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Пікірлер: 111

@danielmcnulty8736 4 жыл бұрын

I love Murph. It’s my favorite work out. I’ve done it three times, always RX, and I always suffer more than I thought was possible. My PR is 46:01. I always do it with a picture of my brother, Master Sergeant Michael L McNulty, United States Army, Delta force. He died in combat, July 17, 2005 in Iraq. I stare at his picture, I suffer like a dog for almost an hour, and I cry like a baby. It’s the most cathartic thing I do all year.

@junezakajulie 4 жыл бұрын

Curiousity got me to google him - what an incredibly accomplished man. I'm sure he was as impressive in real life as the awards and recognition he received. I'm sure he's made you and the rest of his/your family proud.

@OriginalDanBailey 4 жыл бұрын

daniel mcnulty so awesome

@7331warrior 4 жыл бұрын

Respect

@danielmcnulty8736 4 жыл бұрын

@@junezakajulie He most certainly has. I miss him everyday.

@danielmcnulty8736 4 жыл бұрын

@@randocitizen6114 Thank you so much!

@Khazaria1215 4 жыл бұрын

structure all your videos this way with a full unedited round at the end. it gives a little bit of everything, intro explanation then montage then closing thoughts and adjustments made and finally for those who want to stay they can see what an entire round looks like. love this video for its structure keep delivering that awesome content bud thanks

@arunpradhan1511 4 жыл бұрын

Best workout ever to see how mentally and physically strong we are

@theculturebrewingchannel5619 Жыл бұрын

I just tried it for the first time. With the 20lbs vest I managed the full runs but half the exercise reps in 48minutes. The pull ups were what stopped me. Long way to go to get the full Murph in a good time.

@gijohnfitnessandlifestyle3801 4 жыл бұрын

Hey Dan hope your well mate! I’m an Army veteran from the UK, I just did a half marathon weighted speed march with a 21kg ruck for a PTSD charity. I completed it in 2hr23minutes, I thought this would be awesome challenge for a beast like you! I’ve admired you’re work ethic for years now, your warrior mate. Stay safe bud!

@Kwildcat13 4 жыл бұрын

My favorite long rucks good job !

@banshee107 4 жыл бұрын

I’m gunna try Murph this way! Love the change up

@TheJohnnystockman 4 жыл бұрын

Absolute animal. Top 3 favourite athletes in sport, Rich, Dan and Josh.

@FrankieDTank90 4 жыл бұрын

Good easy cheap/free sled concept. Used tire from you local auto shop (attach rope or straps), used pallet, and any weights available! Majority of which can be free

@brothermike5 4 жыл бұрын

Earned my Sub. Barn is looking great.

@renzoperez4133 3 жыл бұрын

Sos una máquina!! 💪 Saludos desde Argentina

@randocitizen6114 4 жыл бұрын

Good stuff as always 🇺🇸

@wef0711 Жыл бұрын

Got to thinking, if you can't afford a sandbag or a sled, you could strap a couple 45's, or however much you want to pull, together and do the same thing. Most all of us have plates. Great tips Dan!

@rickyt4177 4 жыл бұрын

Hey Dan great video love it! How about this time you include how you prepare yourself with the dieting through out the day

@CharlieMadeIt 4 жыл бұрын

Nice!! So awesome man!

@alon-fk7vj 4 жыл бұрын

Sick content and amazing editing man. Can you show as what you do for recovery?

@Familyoffour 4 жыл бұрын

awesome Dan

@donaldbitsinnie8088 4 жыл бұрын

This is a good warmup

@202sil 4 жыл бұрын

Rx Murph is a goal of mine. Been working, just about to add the vest. Thanks for the tips

@OriginalDanBailey 4 жыл бұрын

Silvestro Manente Jr you’ll get there!

@202sil 4 жыл бұрын

@@OriginalDanBailey will you be doing something with a virtual Murph or something on your channel?

@manonbiger268 3 жыл бұрын

After 1.5 years of crossfit I'm preparing my first MURPH and I am freaking out 😂 wish me luck

@OriginalDanBailey 3 жыл бұрын

You're gonna do great!

@Phil5150Bower 4 жыл бұрын

Awesome video 🤙🏻

@teosuperman_ 4 жыл бұрын

Great job👌👍👏👌👍👏

@lancebuttress2257 4 жыл бұрын

Cheers Dan, good video. I've been feeding my suspension trainer through 3 of my kettle bells and dragging/pulling those on the grass at my local cricket ground.

@65dalexander 3 жыл бұрын

I just do my daily workouts and twice a year, (Usually Memorial and Labor Day) skip my normal workout and do a MURPH. t Just do it to test myself and compare my numbers to previous times.

@fabryrockfishing1979 4 жыл бұрын

*Human power* Ciao Dan💪🏼

@joeytirado-grundvig2380 4 жыл бұрын

Dan, you're an absolute BEAST... haha Jeez. In terms of weight vests do you have any recommendations? There are lots out on the internet with terrible reviews.

@ridered7262 4 жыл бұрын

How I train for Murph, I dread it for the week coming up to actually doing it.

@DrHarbirSingh 4 жыл бұрын

Legend

@jakemeyer5678 4 жыл бұрын

Dan, what did you all put together to create your rack? Yoke, half rack conversion kit, and a dirty south bar?

@StemCrolls 4 жыл бұрын

The song is “Can’t Stop Me” by Native 51

@brobihicin 4 жыл бұрын

I'm betting there's a farmer someplace who could yoke you to his plow and let you pull the plow across a field...that might be a good workout (that's what you pulling the strongman bag looked like). This will be my second Murph this year, but I'm still doing it unweighted, and I don't have 100 pull ups in me. Since I won't be in the gym, I'm working on doing them banded and breaking it all up into sets.

@OriginalDanBailey 4 жыл бұрын

Bronson Beisel I know a guy.

@williambreen4290 3 жыл бұрын

Hey Brother good video man! However I was just wondering what are the two songs in this video titled and by what artist? I dig the music if you could let me know who it is I would appreciate it

@kninesa 4 жыл бұрын

Hey Dan! Have you ever thought about doing something to give away a signed rogue hat like once a month? Might fun if it was some sort of challenge or drawing

@nicholasfonti8139 4 жыл бұрын

Dan Bailey, did you ever have disc problems? If so, how did you recover and how long did it take?

@KonCity22 4 жыл бұрын

which plates did you use and like (straight or curved newer ones)

@ArloKnudsenFit 4 жыл бұрын

Love it, Dan!! 💪🏽😘

@quintenstamper5979 4 жыл бұрын

Whatever that surface is just make sure it’s all sun or all shade or your sled could have more drag. Lol This ones for Castro! Hahah

@vancevisser8895 4 жыл бұрын

What’s best upper back/biceps exercise

@AYou-yw9id 4 жыл бұрын

Big LIKE

@jacklamberson1431 3 жыл бұрын

About 2 weeks ago I found out about the Murph and am trying to get in shape to do it next year, 2022. I am 73 in so, so shape so have some work to do. I am a Army vet., 65-69, and wish something like this had be start for the hero's of Nam but that was not in the cards back then. I want to do it for them and for Murphy and all the others who did not come home and those who did come home but are but are not complete anymore, not sure how to say what I want to on that, no offense it is issue for someone I do not mean it to be, just don't know how to put it in words very well. Anyway I need all the help someone wants to send my way on how to get this thing done. Thanks to all who served and God Bless all. Take Care and Be Safe

@michaelcoxfitness6089 3 жыл бұрын

I need help building the pull ups. Push ups I’m good and I run with my vest a lot.

@HansSchiefelbein 4 жыл бұрын

I assume that’s the 5.11 TacTec vest? Do you prefer the cast plates or laser cut?

@carolinacrudele5746 4 жыл бұрын

I remember the last MURPH at the CrossFit games where Kara Webb fainted and poor Annie had to stop, I felt so bad

@OriginalDanBailey 4 жыл бұрын

Carolina Crudele it was an epic event!

@nanotoker 4 жыл бұрын

You are the salt of the earth dan.

@kenkelly2944 4 жыл бұрын

A murph isn't to bad with the right gear,right Dan

@sebastiancandelaria4138 4 жыл бұрын

What if you have never done the murph before and would like to train for it ?

@jakepayne2985 2 жыл бұрын

Can someone quickly post the formula for calculating poundage and reps in relation to weighted vest? I can’t understand math verbally

@mastershoe5162 4 жыл бұрын

Old flat tire is good. Throw some plates on it.

@eliassemaan8917 3 жыл бұрын

I am doing 1600 meters on the rowing machine instead of the 1 mile in the beginning and another time instead of the mile at the end. I cannot perform Pull Ups should I do them banded. Is that a good start?

@nathansmitty3591 4 жыл бұрын

Man! I wish I could afford that weight vest! Walmart sells a good weight vest for 40 bucks. It goes up to 20lbs in 1 pound sandbags. Great work Dan! I never thought of it that way in crossfit. I used to add of my work loads when I was a meathead lifted to gage how much rest I needed. Do you think you could do that in crossfit? Or would that be hard because of the variety of stimuli?

@raizanrosli557 4 жыл бұрын

Nathan Smitty hey order it here www.tacticalfitness.uk.com/product/tactical-fitness-weighted-training-vest/

@jerseyltd 3 жыл бұрын

Im 5'7 134lb doing the MURPH with a 5.11 vest & 30lb iron cast plate. Im doing it all with the 30. Let me cut down the reps by a 3rd lol

@jonfriedman1366 4 жыл бұрын

what was the music used in this videos?

@jimmydietz7121 4 жыл бұрын

Did not get the length you were pulling the sled?

@CallMeGarrek 4 жыл бұрын

👊🏾

@gabemacklem6731 4 жыл бұрын

Is the is the 5.11 vest you are wearing one you would recommend? I know it’s a little expensive so I’ve also looked at a Bear Komplex one.

@itssquizie 4 жыл бұрын

www.cryeprecision.com/ProductDetail/blc04202lg0_jumpable-plate-carrier-jpc one of the best.

@SuperMarks4 Жыл бұрын

Atleast this guy does proper chin ups as a crossfitter

@renanmolina365 4 жыл бұрын

Intimidating Workout, no doubt but you’ve got to test yourself....

@hunterb4241 4 жыл бұрын

Are you going to do more Farm Strong videos?

@OriginalDanBailey 4 жыл бұрын

Hunter Baker yep

@jakestatefarm7609 4 жыл бұрын

Is there any particular strategy you have used to grow your arms? I watched your grow your arms video but I didn't see any direct tricep movements. I feel like your arms have gotten even more massive over the years, and as someone with arms that don't grow, any tips would be appreciated.

@eliascontreras1951 4 жыл бұрын

Roids

@tjcogger1974 4 жыл бұрын

Heavy bench. Heavy overhead press. Heavy dips. Close grip bench. Handstands pushups. Jerk press. Direct tricep work won't do much to give you bigger arms. Focus on compound movements.

@wbharedev 4 жыл бұрын

my bodyweight is DEFINITELY not zero.. LOL

@unashamedly1776 4 жыл бұрын

Glad I'm not the only one who saw the flaw in this idea.

@Sea2overland 4 жыл бұрын

Been doing it every day now sense the covid strike...I'm just going to stick with it and see what happens.

@allday314 3 жыл бұрын

Results?

@hill411 4 жыл бұрын

Dan, for those not doing Murph with a vest I hear debates over partitioning it either in 20 sets of 5/10/15 or 10 sets of 10/20/30. Last year I did it in 52 min - no vest - in 10 sets of 10/20/30. Would my time have been lower if I had done 5/10/15? Thoughts?

@tyronebiggums69 4 жыл бұрын

Definitely would have been faster. Thats the easiest way to do it.

@casualarrogance 4 жыл бұрын

Depends on your strength. Better to go unbroken with 5/10/15 with more transitions, than to have lots of breaks with 10/20/30. Stay under the pull up bar and do everything unbroken.

@FitFighter15 2 ай бұрын

Song name please?

@ienvysmurf2826 4 жыл бұрын

Pull up substitutions ? Because I don’t have a bar

@casualarrogance 4 жыл бұрын

IEnVy smurf I would say ring rows or any type of barbell/dumbbell/kettlebell rows

@stefanomagaddino6868 4 жыл бұрын

What's MURPH ? Is that a CrossFit term ?

@Lucky_360 3 жыл бұрын

Damn so if I can do the full Murph with +20lbs, and by bodyweight is +0lbs, I’d have to do infinite reps to hit the total 2000lbs moved

@TheVolcano2334 Жыл бұрын

Good reps. Hard worker. I just don’t think breaking Murph into sets is honoring the workout. Gotta go straight through.

@christianthornton2168 4 жыл бұрын

Will you gain muscle mass if you do the murph? Or will you loose weight?

@mykahtalamantes5175 4 жыл бұрын

Christian Thornton Id say both. Since it’s a lot of conditioning you’ll burn calories, and at the same time getting a pump because of the volume of reps. After doing Murph last year, for me I was so sore, more sore than doing CrossFit workouts. So it will definitely build some muscle mass as well as cut off fat if you do it enough times of course since you can’t just workout one time to see results

@casualarrogance 4 жыл бұрын

Murph is a benchmark test, not a training workout.

@nicholasfonti8139 4 жыл бұрын

Is your body 100% healed up?

@OriginalDanBailey 4 жыл бұрын

Nicholas Fonti no, but getting there!

@nicholasfonti8139 4 жыл бұрын

Dan Bailey good to hear! did you ever have disc issues?

@WtbgoldBlogspot 2 жыл бұрын

Strange that in your rep adjustment calculations for 30 lb vs 20 lb vest, you're ignoring bodyweight. Like, a pullup is 200 lb bodyweight + the vest, so 22,000 pounds of pulling-up increased to 23,000; you'd do 95 reps rather than 100. For pushups, about 30% of the weight is on the toes so the equivalent pressing is about 70% (bodyweight+vest), 154 lbs increased to 161, so you'd do 191 pushups with a 30-pound vest. 286 squats. I get the idea, but in the quest to increase intensity while keeping the volume the same, you're dramatically reducing the reps.