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Virtual Murph For Miller Breakdown

Murph for Miller is almost a week away.  Are you ready?  If you have followed along with CFTC’s programming, completed at home workouts or have gone solo but stayed active; you will do great! Murph for Miller is a grinding WOD that leaves you with the best endorphin high, a sense of accomplishment and a feeling of camaraderie with your community members. 

This year the Murph for Miller is virtual, and I think it’s going to be one of my favorites.  The constant social media buzz and seeing members crush their version of the Murph with the equipment they have at home will be AMAZING. Due to the lack of equipment, you may not complete it RX but the underlying purpose of Murph for Miller is to support the Midwest Shelter for Homeless Veterans and to memorialize those that have given it all for our freedom.

So let’s get you set up for success, shall we?  Time to break it down and get creative.

Weighted Vest.  If you have always wanted to wear a weighted vest and this was going to be your year, but COVID-19 had other plans, fill a backpack with heavy-ish objects and get after it.  Make sure to use items without sharp edges and find a heavy-duty backpack. 

Run. If running is not a possibility, rowing is a great alternative. If it is raining or you live in an area not conducive to running outside, mountain climbers are a great substitute.

Pull-Ups. Not everyone has a pull-up bar accessible, so consider movements that utilize the same muscle groups.  First choice would be renegade rows in lieu of pull-ups.  If that is not your jam, consider bent over rows.  However, watch your form as muscle fatigue will happen quickly and we want to be mindful of the lower back.

Push-Ups.  Elevated push-ups i.e. on a box, ottoman or even the wall are a good progression for push-ups.  Starting on your knees to maximize the movement while maintaining your form is a huge win as well. 

Air Squats.  Ever heard of Murph squats?  People become so tired that they place their hands on their thighs to push themselves up or stick their butt way out as opposed to driving up and out of the bottom of the squat.  If you are fatigued and technique is lost, switch to lunges or step-ups. The movement is different but the muscle groups that are being taxed are the same.

At the end of the day, it is the spirit of the workout that matters most.  Honoring those that fought for our freedom and gave the ultimate sacrifice and paying it forward by way of a donation to the Midwest Shelter for Homeless Veterans.  Post your sweaty selfies and family photos to memorize this year’s virtual Murph for Miller.  We may not be under the same roof, but we are in this together. 

Donations may be made directly to the Midwest Shelter for Homeless Veterans


Please Note “Murph for Miller” in the Memo

#CFTCstrong #inthistogether #murphformiller

Coach Sara


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