Memorial Day Murph PLUS LIVE QA with Stew Smith

If you have done many Memorial Day Murph workouts and are accustomed to higher-repetition calisthenics workouts, you may not need to alter your training for the rest of the week. But, for many who are new to attempting the Murph (without specific preparation), you may discover that you did way too much in yesterday’s workout. Here is the post-Memorial Day Murph I recommend if you find yourself incredibly sore because you simply did too much: First, this is the Memorial Day Murph, done in honor of Medal of Honor recipient Navy SEAL LT Michael Murphy: Run 1 mile Accumulate the following total repetitions: 100 pullups 200 pushups 300 squats Run 1 mile This extra challenge is to do this with a 20-25lb weight vest/plate carrier, but your first attempt should be with no extra weight, in my opinion. A good rule of thumb for newbies to this type of workout, meaning 100 pullups, 200 pushups, and 300 squats, is not part of your normal training week, cut the reps in half. You can also resort to an easier version of these exercises, like pulldowns, TRX rows, knee pushups, and half squats. The goal of this Memorial Day workout is not to put yourself in the hurt locker, but to honor fallen members of our Armed Forces and to enjoy the camaraderie of a group that invited you to join. Be Careful - Rhabdo is Possible If you start to feel sore and tired later in the day after accomplishing this workout, go for a walk or a bike ride to get the body moving. Hydrate and stop to stretch every 5 minutes or so. Repeat this for 20-30 minutes. Or you can do a full mobility day workout either the same day or the following day, especially if you are extra sore. Since you did a full-body workout, make the following day a cardio or mobility day, depending on how you are feeling. If no soreness, hit the cardio training day as you prefer. If sore, opt for the mobility day. Every year, there are unconditioned people attempting this workout and find themselves spending the night in the hospital due to an ailment called Rhabdomyolysis. The symptoms of this self-induced condition begin with very sore and painful muscles, swelling, and weakness. Dark or brown urine is another sign that should prompt you to go to the hospital; this occurs when proteins enter the bloodstream, and the kidneys start to fail. Want to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/61646124...