How to Use a Weighted Vest for Murph Workout

Written By Charleh Dickinson  |  Murph 

The Murph workout is a challenging CrossFit WOD (workout of the day) that consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run. It is named after Navy SEAL Lt. Michael Murphy, who was killed in action in Afghanistan in 2005.

To make this workout even more challenging, many athletes choose to wear a weighted vest during the workout. In this article, we'll discuss how to use a weighted vest for the Murph workout.

How to Use a Weighted Vest for Murph Workout

Making sure your weighted vest sits right

Before starting the Murph workout with a weighted vest, it is essential to ensure that the vest fits correctly. A vest that is too loose can move around and cause chafing, while a vest that is too tight can restrict your breathing and make it difficult to perform the exercises. Start by adjusting the straps to get a snug fit around your torso.

Make sure the vest is evenly distributed on your upper body, with the weight spread across your shoulders and back. Ensure that the vest is not too heavy: make sure you scale the weight which feels comfortable to you. This will help prevent any injury or discomfort while doing the workout.

Should I wear a weight vest for Murph?

The decision to wear a weighted vest for the Murph workout is a personal one. If you're an experienced CrossFitter looking to push yourself to the next level, wearing a weighted vest is a great option.

However, if you're new to CrossFit or not comfortable with the added weight, it's best to stick with bodyweight-only for your first few attempts. If you can’t complete the Murph workout in under 60 minutes, then don’t even think about wearing a vest.If you do decide to wear a weighted vest, start with a lighter vest and gradually increase the weight as you get comfortable. Remember to choose a vest that fits you well and is evenly distributed.

How to run with a weight vest for Murph

Running with a weighted vest can be challenging, but it's an excellent way to build endurance and strength. To run with a weighted vest, start by maintaining a steady pace and focusing on your breathing. Keep your torso upright and your arms relaxed, and take shorter strides to minimize impact.

Remember to breathe through your nose and mouth, inhaling and exhaling deeply. If you feel tired, take a break and walk, but don't stop moving entirely. With practice and conditioning, you can build up your endurance and improve your performance.

Is it OK to run with a weighted vest?

Running with a weighted vest is generally safe for most people, as long as you start slowly and gradually increase your distance and speed. However, it's essential to listen to your body and take breaks if you experience any pain or discomfort. Running with a weighted vest puts extra stress on your joints and muscles, so it's essential to warm up properly and stretch after your workout.

How much harder is it to run a weighted vest?

Running with a weighted vest is significantly harder than running without one. The added weight increases the workload on your muscles and cardiovascular system, making it more challenging to maintain your pace and breathe efficiently. The amount of added difficulty will depend on the weight of the vest you're wearing and your fitness level. Remember to start slowly and gradually increase your distance and speed to avoid injury.

To Summarize

Using a weighted vest for the Murph workout can be an excellent way to push yourself to the next level and build strength and endurance. Remember to start slowly, listen to your body, and gradually increase your distance.

And most importantly, remember to honor the sacrifice of Lt. Michael Murphy as you push through the challenges of the Murph workout.

For more tips on how to prepare for and complete the Murph workout, check out these articles:

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