Chris Pratt, known for Guardians of the Galaxy, The Lego Movie and Parks and Recreation, has chosen to prepare for his newest role by doing a CrossFit Hero WOD that everyone in the community is familiar with: The Murph.
Chris Pratt did the Murph Hero WOD “several times” as part of his training for his newest TV show called The Terminal List. In the series, he plays a former Navy Seal officer investigating why his entire platoon was ambushed during a high-stakes covert mission.
In an interview with Men’s Health, Jared Shaw, a former SEAL and trainer of Pratt, said the Hollywood star needed to be in “combat shape, ready to do everything from sprint with a heavy pack to drag a body.” So the best way to hit all those marks was to embrace the Hero WOD Murph.
Chris Pratt Did CrossFit Hero WOD Murph Several Times
In case you are not familiar with, this is the prescribed workout for Murph.
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
According to CrossFit’s official platform, a good time for Murph is:
- Elite athlete – 40 minutes or less
- Advanced athletes – 40-50 minutes
- Intermediate – 50-60 minutes
- Beginners – 60 minutes is a good milestone
How to Complete the CrossFit Hero WOD Murph?
Although at the Games and in sanctioned tournaments the workout has to be done in the prescribed order, you don’t have to if you don’t want to. As Pratt did his Murph in the video above, he partitioned the exercise accordingly, which is highly recommended for beginners.
Hero WOD Murph: 6 Workout Tips from 6 Top CrossFit Games Athletes
Ben Dziwulski wrote previously many different strategies on how to partition your Murph. Here are a couple if you are interested:
“CINDY”
20 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Half Murph
- 800 m. run
- 10 rounds
- 10 pull-up
- 20 push-ups
- 30 air squats
- 800 m. run
Honourable Mention:
25 rounds of:
- 4 pull-up
- 8 push-ups
- 12 air squats
- 10 pull-ups
- 10 press-ups
- 10 pull-ups
- 30 air squats
Then 5 rounds of:
- 20 push-ups
- 30 air squats
Read More: Murph Strategies – Partition Variations
Image Sources
- Pull-up: Cottonbro / Pexels