Training for CrossFit Murph

[WK89]

For better or worse the CrossFit hero WOD "Murph" has been a goal of mine for several years. I'd like to start preparing for this with hope that I can be ready for it by Memorial Day 2020. I am currently in Phase 2 of the Beginner Program. Is there any way to train for "Murph" that wouldn't have an adverse affect on my progress with the Beginner Program? Right now, my plan is to ease into the WOD by breaking it down into smaller pieces/sets once per week and gradually working my way up over the coming weeks. If doing this would have too much of a negative impact on my lifting progress, I'll just have to postpone the WOD until I've finished the Beginner Program.

Thanks Drs.

[Jordan Feigenbaum]

WK89,

I think you could probably do it if there were no time restriction on the WOD, but maybe not. How many pull ups can you do and when was the last time you ran a mile? What's your bodyweight and waist circumference?

-Jordan

[WK89]

WK89,

I think you could probably do it if there were no time restriction on the WOD, but maybe not. How many pull ups can you do and when was the last time you ran a mile? What's your bodyweight and waist circumference?

-Jordan

Thanks Jordan, with respect to pull ups, I haven’t done any in a while but I think the last time I casually did a set, I got 7-8. It’s been even longer since I ran a mile. It’s probably been a few years. My height is 5’11” and my weight is 188-190#. My waist is 36” down from 37”. I should add that it’s not critical that I do this by Memorial Day. That’s traditionally the day it’s performed so I arbitrarily used that as a goal date.

[Jordan Feigenbaum]

Yea I think there are three main things I'd work on here:

1) Jogging running for GPP to build capacity here.
2) Working on building your strict pull ups on GPP
3) Learning how to kip separately via tap swings and hollow rocks

I'd do this for a month or so, then start working on kipping pull ups to try and get big sets of pull ups, e.g. 20 or so. If you can do a set of 20 pull ups unbroken at ~ RPE 7 or so, and you improve your running...you can probably break Murph up into sizeable chunks and do it.

-Jordan