Strategies for the Pregnant & Postpartum Athlete- Hero WOD Murph
Memorial Day has many of us preparing for Hero WOD “Murph”- a WOD done in memory of Navy Lt. Michael Murphy, killed in action 6/28/2005 while serving in Afghanistan.
Memorial Day is a time to honor those that have given the ultimate sacrifice. It’s been my experience that when it comes to this WOD that we tend to push through our discomfort. We work through the twinges and push through to another level. It’s our way of honoring these heroes and one of the reasons I seriously love performing these workouts and our CrossFit community.
Pushing through is a part of this right?
Murph as prescribed.
I say it depends.
Are you pregnant, postpartum, have diastasis, pelvic floor dysfunctions, injured, not quite ready for the high volume demand?
This is a high volume workout that for many will take 50+ minutes to complete.
Should you push through? Do you know signs and symptoms to be aware of? Do you have pain, leaking, coning/doming, pressure or heaviness in your PF? Have you trained to meet the threshold demands? Do you have strategies in place that support you where you are? What is the risk vs. reward of performing this workout?
You get to make that choice but here are some thoughts:
It’s ok:
if you modify the movement, rep scheme, time domain, etc.
to row, bike, walk a mile, 1/2 mile, 1/4 mile
to do ring rows, inverted rows, banded pressdowns, toe assisted pullups, etc.
to do pushups off a box, wall, or standing chest presses
to squat to a box or use rings for support
to break up reps however you need
to not perform the workout as written
to not compare yourself to the person next to you
to ask for help from one of your coaches to come check in on you
IT”S OK TO SIT THIS ONE OUT THIS YEAR and cheer on your friends and family
It’s HARD to do something different, I get it, but let’s not let our ego get carried away if we aren’t ready for it THIS year.
This is ONE workout, albeit an emotional one, that we need to consider risk vs. reward, especially during pregnancy and early postpartum.
SYMPTOMS & CONSIDERATIONS
Do you experience symptoms such as:
abdominal pulling,
dizziness (stop the movement altogether to rest)
coning,
leaking
pelvic pain or bulging like a tampon falling out?
If you experience these symptoms stop the movement, reset, and adjust with a different strategy that could include:
Breathing (try exhale on exertion)
Position (try to find a neutral position like ribs stacked over hips)
Tension (are you gripping and squeezing your abs, glutes, back, jaw too much?)
Movement (adjust the range of motion, stance, etc.)
Load/Volume/Distance
Additional considerations:
Are you holding your breath & gripping your abs?
Is there a benefit to the movement & will it help your recovery?
Do you fatigue and lose control at a certain rep volume? Time domain?
Have you gotten enough sleep?
Is it hot?
Be prepared to adjust and adapt to meet yourself where you are. Give yourself some much needed grace and know that this is only one workout- “it’s not forever just for now” as Physiotherapist Antony Lo says.
If you choose to workout with your community, please see the attached pictures for reference on my thoughts for movement modifications, rep schemes, and strategy.
Small sets, focused on breathing strategy, being aware of symptoms and moving for function! Check out some of my videos on Instagram for additional coaching and strategy tips!
Pullup Video
Inverted Rows, Pushups, Squats
Final Thoughts
Please tell your coaches your strategy so they are aware and can support you.
If you’re pregnant, you should be able to hold a conversation while working out. Here is a link to the ACOG perceived rate of exertion chart.
We can still honor Murph and our heroes through the WOD while still honoring where we are within our own athletic process.
Happy Memorial Day! God bless and thank you to those that have given their lives to serve and protect us!
PERSONAL MURPH STRATEGY
This is the first year I’ll be doing the workout RX in almost 4 years. I am so excited and more than anything SO READY. I have taken a slow is fast approach and have increased volume in these movements progressing my ability to handle the demands these movements impose for core stability, strength, and coordination.
Why now?
3 years ago I was newly pregnant and traveling.
2 years ago I had thankfully found Brianna Battles and had started my Pregnancy & Postpartum Athleticism Coaches certification. I figured out that the risk vs. reward of completing the WOD at 5 moths post C-section was not something I was ready for.
1 year ago I completed Murph alternating between RX movements and modifications. I was just adding volume to pushups and pullups after rehabbing my Diastasis Recti. Sure- I could have done this workout as RX but it was not worth the risk of setting myself back at that moment in time. There is no room for ego in this chapter of our athleticism.
Run 1 mile
20 Rounds of:
5 pushups off 20 inch box
5 pullups/inverted rows
5 pushups off 20 inch box
15 air squats
1 mile run
However you choose to perform the workout remember your why. Remember to play the long game to be able to keep doing the things you love well beyond today.
Happy Memorial Day!
- Kate