Scaling ‘MURPH’
What is scaling?
Scaling is simply what we call the process of adjusting the load, intensity, & volume of a particular workout.
Why do we Scale?
We scale to create a version of the workout for each athlete that provides enough of a stimulus to drive adaptations (increases your fitness), but isn’t so challenging that you are unable to maintain safe technique or recover from the workout before your next training session.
What are the elements of the workout that we can scale?
Load
How many plates you put on the bar. The weight of kettlebell/ dumbbell/ med ball you choose.
Increase /Decrease load by choosing various assistance bands.
Volume - how many reps or rounds you choose to do.
Movements - box jumps, handstand walking, gymnastics skills. What version of the movement are you choosing? Hands Elevated Press-ups —> Press-Up on the floor —>Ring Press-Up.
Intensity - your pacing is also a form of scaling. If you have the right version of the workout for you it will only go well if you approach it with the right level of intensity for the specific task. Intensity is one of the factors that drives adaptation but too much might lead to you inadvertently reducing the range of motion, or using unsafe technique.
The Importance of Coaching
Coaches will help you to decide how to adjust the variables discussed above. It is also important that make an effort to engage with this process so that you learn to do it for yourself. Eventually you will be better at determining the right correct scaling for the workout than your coach. For experienced athletes the coach may still act as a guide but you will lead the process.
Why I am doing this post now?
Murph is coming up this weekend and there’s a dirty rumor out there that I don’t like Murph. This is simply not true. I think Murph is a great workout, but it is one where folks commonly chase the Rx version. For some reason, maybe because it’s a Hero WOD, many athletes forget to scale the workout appropriately. Scaling is an individual process but check out the rest of this post or download the PDF to get some ideas for how to design a version that is perfect for you.
Above is the workout description - the base version of the workout - this is the starting point from which we scale to create your version of the workout. The idea is to keep as true to the stimulus as possible without sacrificing movement standards or safety.
