Murph and the mafic tomes Murph and the mafic tomes is an intriguing tale crafted by an unknown author. It delves into the mystical world of Murph, a young apprentice destined for greatness. The story is set in the ancient city of Tholus, where magic and lore are deeply ingrained in the fabric of society. The mafic tomes, which hold immense power and knowledge, play a crucial role in this narrative. They are ancient books of arcane wisdom that have been safeguarded by the magical council for centuries. These tomes are rumored to possess secrets that could alter the course of history.
These tomes are rumored to possess secrets that could alter the course of history. Murph, a curious and ambitious apprentice, becomes enamored with the mafic tomes and yearns to gain access to their hidden knowledge. However, the council deems him unfit and denies him entry into the sacred library.
How to Go Sub-40 on Murph
The CrossFit work "Murph" is a classic hero workout honoring Lt. Michael Murphy, Medal of Honor recipient. The workout consists of:Run 1 mile100 pull-ups200 push-ups300 air squatsRun 1 mile**Wear a 20lb weightvest if you have it**Here are 5 important tips to completing this workout at a PR pace, and eventually working to a sub-40 minute workout time as prescribed.
1. Don't take out the first mile too hot!
Each year we give the 3-2-1-GO! call to kick off our annual Murph, and each year a few guys take off like a bat out of hell. While this pace would be a great training pace for 200m repeats, it will pretty much set you up for an awful day while mid-way through Murph. I recommend a building strategy during your first run. Meaning that your first 400m should be the slowest, then each 400m gets a little bit faster. I aim to run around a 7:15-7:30 mile pace in my first mile (~20% slower than a PR mile), and I pace that out as 1:55, 1:50, 1:48, 1:45 or as close as I can to that. The workout is a battle with your heart rate and oxygen, kicking things up to 180-190bpm in the first few minutes will mean that you are never able to get it down into a lower zone to move consistently.
2. If you cannot do more than 2 pull-ups or 4 push-ups in a row, use the 2/4/6 x 50 strategy (laid out in video)
This workout will be most hindered by the volume of push-ups and pull-ups you will do. A lot of people choose strategies like 5/10/15 x 20 (listed below), but then break the pull-ups AND the push-ups. This leads to a lot of wasted time and unnecessary rest breaks. Avoid this by breaking the sets up naturally to create a smooth consistent round time. Take breaks every 5 rounds to move a poker chip, grab some water/chalk and get back to work.
3. If you can do 5 pull-ups unbroken each round, use the 5/10/15 x 20 strategy.
If your pull-ups are not a problem, then this strategy will be the best one for you. The video below lays out where you will want to take rest each round, and this strategy implemented well will easily allow you to complete the coveted 20rds in 20minutes needed to go sub-40 minutes in this workout.
4. Chalk while you squat
Murph is traditionally done outside or in very warm weather months. This means a boatload of sweat, and typically a lot of 'caked' chalk everywhere. As a gym owner, it is really nice to see when people place their hand prints in the same area for all 200 reps so there is an easy clean up after, so take that as an aside. won't help your workout but will make you more loved around your coaches for respecting the facility. But knowing that chalk is a necessary evil in this workout, we want to AVOID chalk BREAKS like the plague. 20-seconds turns into 30, turns into 40 later in the workout, all to walk across the room to grab a chalk bucket. I like to place a chunk of chalk beside my water bottle and poker chips, OR place a little powder in my pocket. Then during my ~10th airsquat I begin to chalk my hands, and by 15, they're good to go immediately into the pull-ups. Reducing these breaks and moving seamlessly from one movement to the next will drastically help your PR time.
5. Paced squats are faster than fast squats.
It sounds crazy to people, until they watch all of the top athletes at the CF Games do Murph a few times. Once your strength stamina gets beyond struggling with the push-ups and pull-ups, this becomes entirely about your heart rate. The easiest way to jack your heart rate up in this workout is first, the run (see #1), and second doing super fast air squats. Watch these CF Games athletes doing Squats on Murph and notice how they focus on breathing and staying upright, with a brief pause at the top. This is huge to reducing lactic acid build up and keeping your heart rate low. Never stop moving, and keep your pacing consistent, slow is smooth and smooth is fast.
Honorable Mention: Have fun -- I mean that. Operation Redwing was a terrible day for America, we lost some amazing Americans and good people. But all of the stories about them were that they were fun-loving guys who took the most out of life, and I think we should embody that -- Smile, cheer your friends on, bring them and hit it in the spirit of optimism and gratitude.
This video discusses common tips and strategies to improve your time and gives you landmarks to success through this challenging classic CF workout. We recommend completing this workout once or twice each year to gauge progress in your health and fitness, as well as challenge your mental and physical state.
Written by Jeff Binek, Owner Friendship Fitness & Nutrition, PR RX Murph time of 39.22 @ 221lbs bodyweight.
Check out our Dublin, Ohio Gym Benchmark CrossFit Class or Remote Coaching for work on Functional Bodybuilding with a Friendship Coach.
Murph isn’t a typical CrossFit workout. It’s one of the longest, most grueling CrossFit WODs with times ranging from 40 minutes to more than one hour, depending on the athlete’s skill level and endurance.
Undeterred, Murph embarks on a daring adventure to prove his worth. Along the way, he encounters mythical creatures, treacherous trials, and unexpected allies. Murph's determination and resourcefulness are tested repeatedly as he navigates through the challenges laid before him. Throughout his journey, Murph learns that the mafic tomes hold not only power but also great responsibility. He discovers that not everything can be learned from books alone and that true wisdom is gained through experience and empathy. As Murph uncovers the secrets of the mafic tomes, he becomes entwined in a dangerous conflict that threatens the balance of Tholus. His choices and actions have far-reaching consequences, forcing him to confront his own desires and beliefs. In the end, Murph's growth and transformation culminate in a climactic showdown. He must decide whether to use the knowledge he has obtained for personal gain or to protect the greater good. The final decision he makes has significant implications for himself, his loved ones, and the fate of Tholus. Murph and the mafic tomes is a captivating tale that explores themes of self-discovery, the pursuit of knowledge, and the power of choices. It combines elements of fantasy, adventure, and emotion to create a truly memorable story. The allure of the mafic tomes and the trials faced by Murph will leave readers enthralled, pondering the importance of wisdom, humanity, and the magic that lies within us all..
Reviews for "Murph and the Mafic Tomes as a Reflection of Sociopolitical Issues: Allegories and Social Commentary"
1. Jennifer - 2 stars - I was really disappointed with "Murph and the Magic Tomes". The characters were one-dimensional and the plot was predictable and lacked originality. I found it hard to get invested in the story, as it felt like a regurgitation of other fantasy books I've read before. Overall, I just didn't find it engaging or enjoyable.
2. Mark - 1 star - I couldn't even finish "Murph and the Magic Tomes". The writing was subpar, with clunky sentences and awkward phrasing. The dialogue was unbelievable and the pacing was incredibly slow. I couldn't connect with any of the characters and found myself skimming through the pages, hoping that something interesting would happen, but it never did. It's a book I wouldn't recommend to anyone.
3. Sarah - 3 stars - I had high hopes for "Murph and the Magic Tomes", but it fell short for me. While the world-building was detailed and interesting, the story itself lacked depth and the characters felt shallow. The plot jumped around too much and it was difficult to keep track of what was happening. Overall, it was an average read, but I was hoping for something more captivating and thought-provoking.
4. Michael - 2 stars - "Murph and the Magic Tomes" was just not my cup of tea. The writing style was overly descriptive, to the point of being tedious, and it became difficult to stay engaged with the story. The characters lacked development and their actions often felt forced and unnatural. I found myself losing interest in the plot and struggling to finish the book. It had the potential to be a great fantasy novel, but it fell short in execution.
5. Emily - 2 stars - I found "Murph and the Magic Tomes" to be quite underwhelming. The pacing was off, with long stretches of nothing happening followed by rushed and confusing action scenes. The magical elements were poorly explained and left me feeling confused and disconnected from the story. The characters were forgettable and lacked depth, making it challenging to care about their journey. Overall, I was disappointed with this book and wouldn't recommend it to others.