Workout 28 June 2010:
Mini "Murph"
For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run
Results: 36'46
Previous best: full Murph (100 pull-ups, 200 push-ups, 300 squats) 43'25 (29 Jan 09)
This was my first workout at CrossFit Confluence, and what a way to start. I've done the full version of Murph in the past (well, technically not true; the full version has you wear a 20lb vest), but since I have not done a workout of this volume and intensity in a very long time, I scaled it back. I was originally going to do a half-Murph with only 800m runs, but decided to at least do the full runs and scale only the pull-ups, push-ups, and squats.
In the past, I partitioned the pull-ups, push-ups, and squats into 20 rounds of 5-10-15 reps, respectively. Today, I did 5 rounds of 10-20-30 reps. Next time I do this workout, I will probably go back to the 5-10-15 rep scheme. Toward the later rounds, the push-ups slowed me down considerably since I had to break up the 20 into multiple sets, a few times doing only two or three reps. This is definitely a skill I need to re-devote more attention.
As always, a humbling workout, but the crew at CrossFit Confluence made the it bearable. Schedule permitting, I hope to work out with the group there a few times a month.
This workout is in memory of Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Rreen Superfood Juice Recipe
10 years ago
Good job! That one is rough full or modified! I would like to try it with a weight vest but I think it might kill me right now. I managed to do all my push-ups unmodified but had to switch to a band about 60 pull ups in for fear of ripping all the skin off my hand again. It just grew back for crying out loud!
ReplyDeleteKeep up the good work. And you really did create a monster.
Nice work on your Murph. I have to do all pull-ups with gloves since I can't have my hands all ripped up at work. Before the end of this year, I want to get back to doing a full Murph and at least come close, if not beat, my previous full Murph time. Give us a year to two, but I think we can both do a vested Murph!
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