5 Fitness Challenges That Will Strengthen Body And Mind:
1) Murph Challenge:
CrossFit Workout For Beginners
The Murph Challenge is a great way to start your fitness journey. You will get used to working out at home with minimal equipment and you will learn how to do some basic exercises that are useful for building up strength and endurance. You can use these workouts to build muscle mass while improving flexibility, coordination, balance, speed and agility.
You can follow the Murph Challenge workout routine step by step or you can just pick one of the following beginner workout routines. Choose which option works best for you!
2) Intermediate CrossFit Workout Routine (10 Days):
If you want to improve your fitness level further, then it’s time to move up from the Murph Challenge. You need to work out harder and take advantage of all the benefits that come along with training regularly. If you have been doing CrossFit workouts for a long time, then you might already be familiar with most of the workouts. However, if not, then it’s good to read through the beginner workout routines before starting your own program.
3) Advanced CrossFit Workout Routine (10 Days):
Advanced CrossFit workouts are designed specifically for advanced athletes and those who want to increase their performance levels. These programs focus on increasing strength and power. If you are just starting out then it is best to stay away from these too tough to follow routines and focus on the beginner and intermediate workouts instead.
4) Day Murph Challenge:
This is a CrossFit program that is designed to increase your endurance, stamina, strength and power. This is similar to the original Murph challenge in many ways, but it includes some more challenging exercises as well such as running with a weight vest, jumping rope and push-ups. This is not for beginners. It is only recommended for those who have already done the original Murph Challenge and are looking for a new challenge.
V.R. workout routine:
This Crossfit program focuses on building your strength, power and stamina through a combination of strength training exercises and plyometrics or jump training drills. This program is simple, but it’s tough and you need to challenge yourself to get the most out of it. This program is only recommended for those who are already in great shape and have been doing Crossfit for several months.
If you want to see faster results, then you need to challenge yourself. This means pushing your limits and trying to do more than you did the day before. If you’re just starting out then it’s best to start by following one of the beginner routines until you get a feel for the different Crossfit movements and how they are supposed to be performed.
Crossfit Workout Frequency:
Your body needs time to rest in between workouts. You also need to let your muscles recover and rebuild. Some Crossfit programs include two workouts per day, but you want to make sure that you are giving yourself enough rest. Otherwise, you’re just going to wear yourself out and you won’t be as productive.
It’s best if you can schedule your workouts at least six days apart from each other.
How long each workout should last also depends on your level of fitness. If you’re new to working out then 30-40 minutes is plenty for you. However, if you’re more seasoned and can handle an intense session lasting up to an hour or more.
Crossfit Workout Schedule:
Before starting any Crossfit program, it’s best to consult your doctor first. Let him know what you would like to achieve and see if your body can handle this type of training. If it can, then you need to determine a time frame to achieve these goals.
If you want to get really serious with Crossfit and want to become an elite athlete, then you should be training at least 5-7 days per week and up to 2 sessions per day. You need to eat right and get plenty of sleep as well. But if you’re like most people who just want to get fit and stay in shape, then a one to two session per week of at least an hour each will do the trick.
Remember, consistency in anything will give you the best results. So if you can only train once per week, then do it every week and you’ll still get great results. However, if you can train more often, then try to pick a routine that you like and stick with it. Consistency is key.
Crossfit exercises includes a lot of the same ones you would see in other types of training programs. Some of these include squats, dead lifts, bench press, pull-ups and many others. But the big difference with Crossfit is that they are often ramped up with more intensity to make them harder.
For example, regular push-ups are boring to some people. So in Crossfit, there are a lot of different types of push-ups that are more challenging like:
Wide hands push-ups are great because they spread your grips wider which focuses more of the tension on your chest as oppose to your arms.
Archery push-ups are another common one. Here you bend your arms slightly and then do the push-up like normal, but as you push yourself up you also bring your arms back behind your body like drawing a bow.
These are just two examples of how Crossfit tries to make common exercises more interesting and challenging. But of course, this isn’t exclusive to just these two exercises. There are tons of different and more exercises like these for you to discover.
Crossfit hasn’t just focused on exercises though, but also on everyday activities that people generally would avoid because they’re too much of a hassle. For example, most people don’t like running long distances because it’s boring and hard. However, with Crossfit you incorporate running (or another cardio exercise) in your workout quite frequently. Some workouts may also require you to run as fast as you can for a certain distance or even multiple changes in direction.
This is really the best way to get fit because it not only challenges you physically but also mentally. If you can push yourself during that exhausting run, there’s really nothing else that can faze you during the rest of the day.
When you exercise the right way and push your body beyond it’s normal limits, your mind starts producing a feel good hormone called endorphin. This is the same hormone that gets released when people are engaged in sexual activities. That’s why people often feel great after exercising.
So not only are you making yourself fitter, but you’re also feeling good while doing it.
What more could you want?
Many people find working out at a gym to be boring or too repetitive. They might not have the knowledge or experience to create a workout routine for themselves either. This is where Crossfit comes in. It provides an environment where people push themselves beyond their limits and trains them for all situations.
If you’re a person who wants to get fit and learn how to endure physical pain, then Crossfit is definitely the right place for you. There are many gyms that offer Crossfit training so you just need to do some research into which one would be right for you.
Of course, if you’re not interested in these types of workouts, then this whole article probably wasn’t for you to read in the first place.
But if you were considering giving it a try, then what better way than to go all out and actually get certified in it as well?
Why stop at just reading about it on the internet when you can apply what you’ve learned and become a true expert?
Although if you’re not interested in getting certified then that’s fine too, this article was meant to be informative after all.
Crossfit is a great method of training for anyone really wishing to get fit or become a professional athlete. Just remember that it is specifically designed for people who want to get fit and aren’t afraid of pushing themselves to the limit. If you’re not up for that, then there are plenty of alternatives out there.
But if you don’t try, then how will you ever know if it’s right for you?
Best of luck.
Sources & references used in this article:
Toward a discourse shift in social gerontology: From successful aging to harmonious aging by E Jensen – 2000 – Corwin
‘Keeping your body and mind active’: an ethnographic study of aspirations for healthy ageing by J Liang, B Luo – Journal of aging studies, 2012 – Elsevier
Imaging or imagining? A neuroethics challenge informed by genetics by C Guell, G Shefer, S Griffin, D Ogilvie – BMJ open, 2016 – bmjopen.bmj.com
Manage your mind: The mental fitness guide by J Illes, E Racine – The American Journal of Bioethics, 2005 – Taylor & Francis
Mind-body fitness: encouraging prospects for primary and secondary prevention by G Butler – 2007 – books.google.com
Recovery issues in cancer survivorship: a new challenge for supportive care by S Mipham – 2013 – Harmony