Workout:
“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. For those that are new to CrossFit, scale the workout (e.g. run 800M and or 25% – 50% or the required reps).
56:20, 4:00 off my best but it was hard to do alone. not a wod for the big guys!
Tried it with the 20-lb. vest this time. Paced it much slower than last time, but I finished, which was my only goal. 57:05. Next time it’s back to un-weighted and see if I can actually go fast.
Jess knocked out her third Murph (second since joining TitanFit) with a PR of 50:23. She will be sub-50 next time for sure.
I am proud to say I finished, I even posted it on FB which means it was an accomplishment to remember. 5-10-15 was the best way to go. The last mile I ran like I was Shrek!
33:08 (1/2)
60:00.29
58:24
58:10
39:50
53:18
61:44
49:10
48:40
50:23
35:25 (1/2)
60;52
71:10
As rx’ed in 47:46.
As always, the push-ups were the toughest.
KF
as r’xed in 48:??
Doing heavy back squats the day before Murph is not a good idea.