The crossfit vest in Murph What is the Murph?
Crossfit's vest in Murph is one of the world's most famous Wods. 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 most famous and has been included in the Crossfit Games in different modalities on more than one occasion.
The Larmed Crossfit vest comes from the beginnings of this sport as a training very practiced by security and military forces and bodies. These types of units must wear a bulletproof vest, with the weight that this supposes, and in the WODS we use very similar vests, but with non -ballistic ballast plates.
These vests are in different formats depending on the sport that we practice, although they are included in different names such as: tactical vest, weighted vest, plates holder ...
Little vests:
Normally, weighed vests are used more in calisthenics, for their ability to carry more weight, since it is not sought to do resistance or endurance exercises, such as running or jumping, but more of thrust and traction (dominated, triceps funds, funds on the ground ...). Likewise, having a more static functionality they are usually less ergonomic because their maximum quality is to contain as much weight as possible.
Tactical vests:
On the other hand, tactical or holding vests, whose names as you see come from the terminology of the defense sector are increasingly ergonomic and think about comfort because there are very long duration wods with them and in which more rhythmic, impact movements are made ... how to run or jump.
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 in Murph is a complement, the WOD that includes running 3 kilometers, 100 pull-ups or dominated, 200 push-ups or funds on the ground and 300 Air Squats or squats is already hard in itself. Well now suck 9 kilos distributed between, and never better, chest and back. Or 6 kg in the case of women.
The tactical vest has evolved as we said, with padded shoulder pads, more comfortable fastening systems (easy to place and extraction) thanks to Velcro. And in some cases its size has been reduced to the famous holder, which helps above all to the shortest athletes to make the squats.
The tied vest we wear in Crossfit carries a plaque in its front and another in the rear. These plates are usually made of steel cut with laser 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.
Some things that you should take into account when making the Murph or any wod with your tied vest.
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 get weight yet.
Enter the plates or ballasts:
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. In the race or squats you can accommodate your hands in the windows of the vest or on its sides to rest and let the air pass relieved the weight on your chest.
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!
