Murph, the ideal wod for using your Cross Training vest

Murph is Cross Training Wod with Lotted vest most famous in the world. This hero Wod, a format in which names of fallen soldiers are put in act of service to some of the toughest training in their honor, is among the 10 best known and has been included in the Crossfit Games on more than one occasion and in different modalities (individual, equipment ...)

THE CROSS TRAINING VILE

It comes from the beginnings of this sport as a training very practiced by military and security forces and forces. These types of units must carry a “bulletproof” vest with ballistic plates, with the weight that this supposes, and in the wods we use very similar vests, but with plates that simply function as ballast.
Tactical vests or plates holder, whose names like you see come from the terminology of the defense sector are increasing ... how to run, dominated with kipping, jump or pine funds, among others.

And after all, all these weighed vests have the only function of putting things a little more difficult than they are already.

The tactical vest

It has evolved as we said, with padded shoulder pads, systems most comfortable fastening (easy to place and extraction) thanks to velcro.
The tied vest we wear in Cross Training carries a plaque on its front and another in the rear. These plates are usually laser -cut steel to avoid cuts and have rounded corners to cause the minimum possible injuries to athletes during use and handling. There are different weights to serve male or female athletes and fit perfectly in the vest to prevent exercises such as race or dominated from moving and hindering.

THE HERO WOD MURPH 

This WOD includes running just over 3 kilometers (1600 meters at the beginning and another 1600 m. At the end), and between those 100 pull-ups or dominated races, 200 push-ups or funds on the ground and 300 Air Squats or squats. As you can see, it's hard in itself. Well, now suck 9 kilos (6 kg in the case of women) distributed between, and never better, chest and back in a weighed vest.

How to survive Murph

• APPLY IT TO YOUR BODY: Spend, rather, invest time to adjust all parts of the vest to your body. Mulas, waist ... and exercise with him put as a career, funds, dominated or squats. You don't have to take weight yet, the key is to feel comfortable with him.
• Enter the plates or ballast: Once adjusted includes some weight. If you have the option to start climbing it will be the best. The change to carry almost 10 kilos is very hard. If you have no choice but to add the official weight, see calmly.
• Train with him: Go out to walk or jog with the vest and check that the adjustments correctly hold your body vest. That does not bounce in chest or back or that does not oppress you too much. Think that in a soft race you do not breathe just like in a WOD after 300 repetitions and a kilometer and a half of the race.
• During the WOD: Make sure before everything is well placed. Heat with the vest slightly if it's summer, it's very hot. During the race and in the squats you can accommodate your hands in the window of the vest or on its sides to rest and let the air pass relief the weight in your chest.
• The first 1600 meters: If you are used to running, you have good resistance and good technique, go ahead, you can press a little, but without forcing there is much. If running is not yours relax and jog, that the good has not yet started.
• THE DOMAINS: They are 100, if you know how to make Butterfly that will be your salvation. If not, see smooth, short rounds with short breaks. Believe me, it is not the worst part of the WOD. Get some dugs, They will not prevent calluses from getting out, but they will delay the appearance and could even prevent your hands from being "broken." If you are going to use Magnesium, remember that its excess use will resect your hands making it easier for you to be called, use it with a head. 
• The worst of Murph, the funds on the ground: As? Are not the dominated? Not at all, the funds are the largest limitation in this WOD, if you are wrong when choosing the number of repetitions you will pay it very expensive. Do what you do always leave in the bedroom 2 or 4 repetitions. If you reach the limit you will end up doing them one by one, and reach 200 will be hell.
• The squats, to tighten your teeth: There is no leaf turn here, place your hands in the vest or wherever you want and start working, more or less long series with short breaks. Pim, Pam, do not think, one and the other, and another ... You can use knee padsThey will relieve the moment a bit, but they are not essential. Cold head and forward.
• The last 1600 meters: It is already done, you have achieved it, it only remains to run if you have strength or jog if you are exhausted, which would be normal. Grow your vest to take it out of your chest and run to the goal, don't stop, you've already done the worst, this is a walk! But no walking we are still in the WOD!

Finally, you should know that weighed and tactical vests usually bring a Velcro surface so that you personalize it With your favorite patches. This is a source of motivation so do not hesitate to customize it!