Murph: A Nerdy Psychological Guide

The Murph workout, one of CrossFit's most legendary and gruelling workouts, is just one week away. Named in honour of Navy Lieutenant Michael P. Murphy who bravely served and fell in Afghanistan in 2005, it consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run—all while sporting a 20 lb (9 kg) vest. This isn't just a test of physical stamina; it's a psychological battle royale.

Buckle up as we dive into what your body and mind endure during the Murph, and how you can use psychological tricks to conquer it.

Physical and Psychological Effects During the Murph

Physical Effects

Cardiovascular Stress:

The Murph begins and ends with a mile run, giving your cardiovascular system a wake-up call it won't soon forget. Your heart and lungs will work overtime to keep your muscles oxygenated, improving your cardiovascular endurance in the long run. But during the workout, expect feelings of breathlessness and fatigue, especially if you're not a seasoned cardio junkie.

Muscular Fatigue:

A hundred pull-ups, two hundred push-ups, and three hundred air squats are no joke. Each muscle group—from your back and chest to your arms, legs, and core—will be pushed to its limits. The repetitive nature of these exercises causes micro-tears in your muscle fibres, which is great for growth but also results in soreness and fatigue. Your muscles will deplete their glycogen stores and build up lactic acid, creating that signature burn.

Metabolic Stress:

The high intensity and duration of the Murph induce significant metabolic stress. Your body shifts into anaerobic metabolism when it can't get enough oxygen, leading to lactic acid production and metabolic acidosis. This not only makes your muscles burn but also increases your calorie burn. Efficient energy management and proper nutrition are key to avoiding early burnout.

Heat Stress:

The weighted vest turns you into a human sauna, increasing sweating and the risk of dehydration and heat exhaustion, especially if it's hot out. Dehydration can affect both muscle function and cognitive performance.

Psychological Effects

Mental Fatigue:

The monotony of the exercises can lead to mental fatigue, taxing your brain's prefrontal cortex—the hub for decision-making, focus, and willpower. As the workout grinds on, this part of your brain gets tired, making it harder to concentrate and stay motivated. Prolonged exertion also depletes neurotransmitters like dopamine and serotonin, crucial for mood and motivation.

Pain and Discomfort:

Muscle fatigue, lactic acid build-up, and the vest's weight can be excruciating. This pain is processed by the brain's nociceptive pathways, which then activate areas like the somatosensory cortex (the "ouch" center) and the anterior cingulate cortex (the "this sucks" center). The stress response kicks in, releasing cortisol and adrenaline, which can lead to feelings of discomfort.

Stress and Anxiety:

Anticipating such a tough workout can induce stress and anxiety. Once you start, the physical strain and mental fatigue can amplify these feelings. The amygdala, your brain's emotional processing center, ramps up under stress, increasing anxiety and fear responses. Physically, this manifests as an increased heart rate and blood pressure, further impacting performance.

Psychological Tools to Manage the Murph

Goal Setting:

Breaking the workout into manageable chunks can work wonders. Setting small, achievable goals reduces the workout's overwhelming nature and helps maintain motivation and focus. It gives your prefrontal cortex clear objectives, conserving mental energy and reducing cognitive fatigue. This approach also helps regulate your body's stress response, providing a sense of control and progress. Set Specific, Meaningful, Achievable, Relevant, and Time-bound goals. For example, aim to complete X pull-ups every X minutes to beat your last score to show yourself what you're capable of!

Mindfulness and Breathing:

Practising mindfulness and focusing on your breathing can significantly impact your performance. Mindfulness keeps your prefrontal cortex engaged and reduces amygdala activity, lowering stress and anxiety levels. Deep, controlled breathing increases oxygen intake, enhancing muscle oxygenation and reducing lactic acid build-up. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. This technique helps you stay present and engaged, enhancing performance.

Pacing Strategy:

A good pacing strategy distributes physical exertion evenly, preventing early burnout and ensuring sustained energy levels. This helps manage the brain's perception of effort and fatigue, preserving cognitive function and decision-making abilities. Physiologically, it regulates cardiovascular stress and prevents the rapid depletion of glycogen stores. For Beginners and Intermediate Athletes: Break the Murph into smaller sets. Instead of doing 100 pull-ups, 200 push-ups, and 300 air squats in sequence, try 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats. For Seasoned Athletes: Maintain a consistent, manageable pace throughout the unpartitioned workout. Aim to complete each portion with minimal rest but without reaching exhaustion. 

Distraction Techniques:

Using mental distractions can significantly reduce the perception of discomfort. Shifting focus away from pain-processing areas in the brain can reduce the emotional and cognitive burden of pain. This also lowers stress hormone levels, reducing muscle tension and improving performance. Think of random, unrelated words or visualize unrelated scenes to distract from pain and fatigue. This will help you push through the tough parts of the workout.

Emotional Regulation:

Acknowledging and accepting your emotions during the workout helps manage stress and anxiety. By doing so, you can prevent the amygdala from overreacting and triggering excessive stress responses. Separate yourself from unhelpful thoughts. Instead of thinking "I can't do this," recognize it as just a thought, not a fact. This helps maintain a positive attitude and intrinsic motivation, and maintain cognitive function and focus while reducing cortisol and adrenaline levels.

Reflective Practice:

Reflecting on your performance after completing the Murph helps consolidate learning and reinforce positive behaviours. This engages the brain's memory and learning centers, supporting better decision-making and problem-solving in future workouts. It also provides a sense of closure and accomplishment, reducing post-workout stress and promoting recovery. Keep a journal to reflect on your performance. Note what went well, areas for improvement, and how you felt physically and emotionally. This helps track progress and fosters a sense of accomplishment.

Conclusions

The Murph workout is a profound test of both physical and psychological endurance. Understanding its demands can help you prepare. By incorporating these psychological strategies into your Murph workout, you can significantly enhance your performance and enjoy the experience. Beyond its status as a benchmark, Murph offers a unique opportunity for community engagement and personal growth. So, gear up, embrace the challenge, and let's make the most out of Murph!