As you all are preparing for your Memorial weekend, we just wanted to first honor and give thanks to all the military men and women who have served and continue to serve our country. Giving us the freedom to do what we love doesn’t go unnoticed.
Secondly, we know some of you are going to participate in the annual Murph Challenge to honor Navy SEAL Lieutenant Michael P. Murphy and others who have died in service to the country. It is a workout that tests not only your physical endurance but your mental fortitude as well.
Murph Challenge consists of:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
All while wearing a 14 or 20 pound vest.
As sport chiropractors here at Maximum Performance, we are here to help you take care of your body. We want you to enjoy this weekend and to get through the workout without injury. However, this type of workout often leads to injuries that we want you to look out for.
Some common injuries associated with the Murph Challenge and similar high-intensity workouts include:
1. Muscle strains and sprains: Due to the high volume of repetitions involved in exercises like pull-ups, push-ups, and squats, participants may experience strains or sprains in muscles and ligaments.
2. Joint pain: Intense workouts can put significant stress on joints, particularly the shoulders, elbows, wrists, and knees. Overuse or improper form during exercises like pull-ups and push-ups can lead to joint pain and potential injury.
3. Tendonitis: The repetitive nature of exercises like pull-ups and push-ups can lead to inflammation of tendons, resulting in conditions like tendonitis, especially in the shoulders, elbows, and wrists.
4. Overtraining syndrome: Participating in intense workouts like the Murph Challenge without adequate rest and recovery can lead to overtraining syndrome, which manifests as fatigue, decreased performance, and increased risk of injury.
More rare and extreme cases:
5. Rhabdomyolysis: This is an extremely rare but serious condition that can occur when muscle tissue breaks down rapidly and releases substances into the bloodstream that can damage the kidneys. It's more likely to occur in individuals who push themselves too hard without proper hydration and rest.
To mitigate the risk of injuries during the Murph Challenge, it's important to:
1. Listen to your body. You know what is normal aches and pains and what is not.
2. Ensure proper warm-up before starting the workout.
3. Focus on maintaining good form throughout all exercises to prevent strain and injury. It is easy to lose form on pull-ups compromising the shoulder girdle, especially when you are tired.
4. Pace yourself. Take breaks as needed.
5. Stay hydrated and fuel your body with appropriate nutrition before, during, and after the challenge.
6. Gradually build up to the full challenge if you're not accustomed to high-volume workouts. Start with lower reps and a higher number of sets if you are a beginner. For example, 20 rounds of 5 pull-ups, 10 push-ups and 20 squats instead of 10 rounds of 10 pull-ups, 20 push-ups and 30 squats.
7. Motivation is a huge factor in success, surround yourself with people on the same mission and the 'suck' of the workout is far less. You're in it togeter.
This workout is meant to be intense and grueling. It honors the life and heroism of Lieutenant Michael P. Murphy with his bravery, selflessness and courage. He was living proof that your body is resilient and full of endless amounts of capabilities. We are here to help you in your journey, whatever that looks like for you.
For more information on the Murph Challenge and the fundraiser, you can visit https://themurphchallenge.com/ or follow @murphchallenge on Instagram to follow along.
Have a great Memorial Weekend!
Jake Curran
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