Alongside Fran, Murph is the arguably the most well-known of CrossFit workouts and one that every CrossFitter should complete at least once.
Although it looks brutal (and it is!) Murph is a rarity in that you get to choose your rep scheme. The run portions must be completed as a sandwich around the gymnastic reps so you may break up the Pull-ups, Push-Ups and Air Squats whatever way you would like. Isn’t that considerate? The graphics below show 6 common Murph strategies to give you an idea of how to plan. Try not to choose the strategy entitled 'The Mess'... In terms of stimulus, what we are after is:
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If only everyone looked at exercise through the eyes of a 3/4 year old, we would all be very fit people!
Yesterday completed a massive 4 months of our coaching program with Tiny Tots. And what a 4 months it was! These kids, from the word go, have been a ball of energy and enthusiasm, and an absolute joy to coach. I hope that they have made positive early memories of health and fitness, and make exercise a staple in their everyday life as they continue to grow. They have definitely made a lasting impression on me! Well done Tiny Tots!! A lot of non CrossFitters have a false sense of the community we create within our boxes.
Some of the common misconceptions are that every member who joins CrossFit swears an oath to Dave Castro, buys a bag of chalk and dusts themselves down with it and then signs their life away in their own blood to the CrossFit cult, whilst of course, wearing a pair of brand new Reebok Nanos. OK the last bit is true. But In actual fact, we are just normal people, doing something we all enjoy together. In the English language, the word 'community' derives from the Latin "communitas" which means "public spirit". We talk quite a lot about our community here at CrossFit Anam, for the simple reason, it is the community spirit within the four walls of our gym that makes it so fulfilling. When we refer to one of our CrossFit classes as being 'the best hour of your day' we aren't solely referring to our programming (that's for another day) but we are referring to the friendly atmosphere created by our coaches and our members. The warm welcome you receive when you walk in. The encouragement and support to keep pushing on. The craic. The team bonding. The coffee afterwards and the all important friendships that have and will continue to be forged through fitness. That's our community! 'I'm not fit enough....I could never do that...CrossFit is too hard for me...I need to get in shape before I start CrossFit.'
We regularly hear these statements in conversations about CrossFit. Not just from those who have never participated, but also from former CrossFitters who feel they aren't fit enough to return. Needless to say, all are absolutely and unequivocally false. There is and never will be a minimum standard of fitness before you can either start or return to CrossFit. CrossFit IS how you get in shape. The fittest & rippest ( is that even a word?) fire-breathers on earth who contest the sport of CrossFit probably don't help this perception, as like Oran Johnston, they love to get their shirts off at every opportunity. But the CrossFit Games athletes aren't the soul of CrossFit. CrossFit is about everyday people finding a way to move their bodies, increase their fitness and ENJOY the experience. Our version of CrossFit is more about quality than competition. The quality of your movement, the quality of your experience and the quality of your life. Don’t get us wrong, we still include competitive elements that we use to bring out the best of you, but your ability to come back to class tomorrow and continue getting healthier is much more important than a one-time workout performance. And our balanced programming reflects this. Regardless, no amount of being “in shape” will ever change the challenge of the workouts. The workouts are always tailored to where you are at, regardless of fitness level. We don't make you fit the workout, we make the workout fit you. Coaches might change the movements in a workout, or they might change its length. They might ask an athlete to lift more or less weight. They might even ask an athlete to move faster or slower. This process is often referred to as 'scaling’. Every single CrossFit workout can be 'scaled' so every single person can do a version of that workout. Our skilled CrossFit Coaches quickly make these adjustments for clients in every class. This is how we have experienced CrossFitters and first-timers training side by side, both being challenged, both having a laugh and both getting healthier at the same time. This is true whether the person is 5 or 65, lean or overweight, healthy, sick or injured. Everyone gets the same medicine, but each individual dose is different. So, do you have to be fit and healthy to start CrossFit? No, anyone and everyone is able to do CrossFit. Let’s keep giving our coaches work to do. It's coming up to that dreaded time of year for many of our Teens - exam season.
As much as it is tempting to bury your head in the books and not lift it again until the end of June, this can be less beneficial than you would think. The positive impact of exercise on health can be particularly beneficial for teens around this time. With the potential of improving concentration, enhancing mood, increasing energy thus increasing productivity, it goes without saying that encouraging your kids to remain active will be a good way to manage the demands of exam times We can help with that. Our Teens classes are on every Tuesday and Thursday at 4.30pm. |
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April 2024
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