30 Murph CrossFit Workouts in 30 Days | RESULTS

I'm so happy it's over, OMG what's a Murph workout? In short, it's a CrossFit workout that consists of a one-mile run, 100 push-ups, 200 push-ups, 300 squats, and then another mile. I ran and decided to do 30 Murph in 30

days

before merging. I did some initial testing. I was able to run a mile in 6 minutes and 17 seconds. My maximum pull-up was 10 and my maximum push-up was 34, yeah, it wasn't that. Happy with these

results

, that's all, let's start the challenge before we do it. I want to point out a few things during the first 5

days

. I didn't know you could split the workout, so I did all the exercises in a row in order.

The second one I do. weightless moves at best, so it's not the described nor the hardest version of nerf. Murph's description is for real tough guys and I'm not one of them. Finally I'm sweating like a pig, I enjoy 740 for the first run, five sets done and my hands are burning, that's fifty, come on Jason, do it, you can do it, oh my god, why don't you do this challenge? So 10 sets of 30, anyway, it's not hard, but it burns, oh my gosh, running, you're running, you're running miles an hour sir, we're doing good, I thought, I think, I think we just broke the Murph record slowest of all time.

The only way from here is to finish. I'm reading mine. I was already running and I need to do squats. first team sorry you know it's time for them over 2:15 buddy my buddy doesn't like it yeah I didn't sleep well last night I haven't made anything easy I forgot my headphones I even forgot my gym shoes even my socks have holes. More generally, I'm not going anywhere with pull-ups and the form isn't good, it feels like I'm not recovering from the

workouts

, but most of all, it's taking up too much of my time, something has to change yes, in this point I was totally questioning my ability to finish this challenge, but then I discovered something that totally changed the game.

So, you can break down the pull-ups and push-ups from the squats so you can do whatever you want. 20 rounds of 5 pull-ups, 10 push-ups and 15 squats have all been so stupid that they change everything. This is the part where I started kicking ass. First, I set a new benchmark for Murph. I divided the workout into sets of three. pull-ups six push-ups nine squats and witch the change was immediate I finished in a time of 59 minutes and 20 seconds then I went on Amazon ordered a bunch of things and spent the rest of the day creating a solid plan for the rest of the day.

The challenge I'm ready. This plan had several parts. First, I believed I would make optimal progress and avoid plateauing if I buried my

workouts

, so I started doing three types of Merv training. Number one was just a normal Murph. I did thirty-three rounds. From three pull-ups, six push-ups, and nine squats as an all-out effort, more than anything, these regular movements were like a mental strength exercise. I called the second workout Murph and resistance. I did 10 sets of 10 pull-ups, 20 push-ups. Bands and easier versions of the exercises are used, push-ups and 30 squats with 60 seconds rest are used to achieve higher rep ranges.

I was hoping this workout would stimulate the slow twitch muscle fibers and allow me to do more reps. I called the third workout a Murph technique. I did 20 sets of 5 tempo shop pull-ups and 15 squats with two to three minute rests. I varied the dances and grapes from wide to narrow and tried all kinds of variations that could improve my technique. I even watched technique tutorials to see my rest periods. On that backside, how many pull-ups do I need to do to get something like the elastic band? It just hit me in the balls. I don't believe much in supplements, but I just wanted to try it and didn't just take one supplement.

No, no, I did everything I could. I took fast and slow release proteins. I also consumed fast-digesting carbohydrates. I took creatine. I used BCA, a beta alanine, l-gluta-l-glutamine, a pre-workout mix. Oh yes, sometimes I also ate more energy gels. Specifically my supplement plan looked like this, however I didn't really see much difference in performance due to these supplements, but they were strangely motivating after each workout, the supplements felt like a reward to improve my recovery, the first thing I did was Sleep More I always tried to sleep 9 hours even though I often failed at this, but anyway I also started doing full warm ups and cool downs after training.

I did some lathering and stretching, eventually taking a cold shower every day, sometimes even twice. one day, jahmai, understanding that a successful Murph strategy consists of two components: partitioning and rhythm first. I tried partition two, four, six, but it didn't work that well. 25 rounds and I'm not at all, then I tried partitioning for a12, but it didn't work. It doesn't work either, damn, I think for pull-ups Perowne is too much, so for me the three six nine split worked better for rhythm. I used 45 second rest periods at first and then slowly reduced the rest period from there to last.

Within a few days my rest period had already been reduced to 30 seconds between sets. Did I make any progress? Well, actually, I did. Bullets are getting better. It's just getting faster. My liver for male lovers trembles. However, it wasn't all sunshine and rainbows on some days. I had to postpone the workout so much that the gym was already closed so I had to improvise and yes this is me trying to get on a tray to do some pull ups, Murph's workout was also so intense that I got nervous before each one . I would train and this would often make my stomach quite upset.

Overall, my body was taking a beating. Two of my toenails fell off, which made running a little tedious. Also, my knees started to hurt a lot, even though I had to start wearing a knee brace. drinking so much caffeine and other stimulants it was simply unhealthy and caused me some problems. I had these heart palpitations which helped the palpitations. Applications as cases. I feel like my heart is pounding irregularly. I tried to take it easy, but the worst was yet to come. Come on, day 20. I was hit by the most intense and terrible diarrhea that sapped my energy.

The worst stomach pain. I haven't been able to eat anything. Everything just pours out. I do not have energy. It's really disappointing that he can train. There is simply no point in training. Technically at this point I had failed the challenge, but I decided that I wouldn't stop now, not after 20 days of giving birth, so after a three day break I continued from day 21 for the last few days, getting rid of all the special nerves and I only did regular movements, it was intense, are you ready for the last day? Yeah I say I'm a little tired I didn't get much sleep last night but I think this is the best we can get right now and it's also been 30 days of Murph so that's one of the reasons I'm tired because I've been preparing oh yeah I'm really nervous okay I mean you're probably going to start and prepare this come on okay that's 40 feet at one point so what were the

results

well they weren't that good not even that good.

My mile run was the one that improved the most before the challenge. I ran the mile in six minutes and 17 seconds after the challenge. I ran it in five minutes and 11 seconds, which is like your riders' marathon pace for just one mile, which is almost a sub-5-minute mile, and by the way, if you want to watch me train for a sub-5-minute mile , please comment below. I'll do it happily, but then the pull-ups and push-ups or a catastrophe, my pull-ups only increased from 10 to 30 and my push-ups increased from 34 to 46 after 3000 push-ups and 6000 push-ups. I was expecting a little more, huh, so yeah, you could conclude that this was a shitty and pretty stupid challenge, but again, there is something to learn from every challenge you face, first of all, I learned to endure the discomfort, every nerve is I felt fat, but gradually I was able to bear that bad feeling and got over it.

Second, I learned a valuable lesson about importance. recovery, I mean, I didn't see much progress even though I did a lot of push-ups, pull-ups and squats, and most likely this was because I didn't let my body recover and rebuild and eventually the Surprise supplements did not. become a superhuman, there is a lot of hype around using supplements to speed up your progress, but based on research and my own results, most of the hype is nonsense, yes, I mean, supplements can give you that extra boost of 5 percent in strength and endurance, but constant exercise is good. nutrition and sufficient recovery will give you the other 95 percent, that's what I believe.

I have to say that for most of that month I felt like a beast, anything and everything seemed possible after a Murph. I was in heaven every time, oh maybe you should try it. doing a Murph too or have you already done one. What is your best moment? Leave a comment below. Peace, great work. Johnny, take some protein, fast carbs and creatine to make those biceps even bigger all the time. It was actually pretty good because the camera will shoot. is the recording limit