This week in our "Prepping for Murph blog," I want to talk about push-ups. It doesn’t matter how you break it up, the workout calls for 200 reps! So before I dive into program design, let's use the same equation we looked at last week to gain some metrics.
200 push-ups is a considerable amount of upper body pushing volume for one workout. If I take my current bodyweight of 170 lbs. (no added weight vest) and multiply that by 200, I get 34,000 lbs.
Here is the equation:
170 BW (no added vest) x 200 = 34,000 lbs. BW moved.
As a coach, I looked at this number and with a grain of salt. What I mean by that is, in any given week, I am not going to program a workout with the same amount of volume. Why? Well, Murph is a once-in-a-year event and very much an "outlier" on the programming spectrum. The total workload that athletes complete is very high. I want to prepare athletes to be able to complete the workout first. Once they have achieved this, we can begin to have discussions about improving performance and shooting for PR’s in later years.
Let’s look at last week programming to see how this all fits. Last Saturday was a high volume day for pressing. The reason behind this was that I wanted athletes to have a day that required them to press after they had a week of training under their belts. Here was last Saturday’s training and how my numbers correlate:
- Bench Press - 3 x 4 @ 175# = 2100 lbs. moved
- 3 RFT of 15 Thrusters + 15 Burpees = 4275 lbs. moved (Thrusters) + 7650 lbs. moved (burpees)
- Total amount of weight moved = 14,025 lbs. moved
Knowing that I can move 14,045 lbs. at the end of your training week is helpful from a programming standpoint. The key is that this loading is appropriate for what I am trying to achieve in a single session and it comes after 6 previous days that included wall balls, dips, burpees, and snatching.
So hopefully that helps and sheds some light on how we are preparing athletes to COMPLETE Murph this year.
Stay tuned next week as we look at pull-ups and how we prepare for those!
- Coach Danny