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.