I recently attempted my first CrossFit WOD, Murph.
1 mile run
1 mile run
The pull-ups, push-ups, and squats can be partitioned as needed. If that’s not enough, strap on a 20 lb vest … and go.
It’s worth mentioning why this workout is called Murph. It’s named after Lt. Michael Murphy, who was killed in Afghanistan on June 28th, 2005. This was one of his favorite workouts which he referred to as Body Armor. Murphy was a United States Navy SEAL and the first person to be awarded the Medal of Honor for his actions during the War in Afghanistan. Check out Marcus Luttrell’s book, Lone Survivor. Marcus was a member of Murphy’s SEAL team and as the title implies, was the only person to survive.
As for the workout, I started off strong … the first 1 mile run was no problem. I finished in just under 9 minutes. I’m not breaking any records at that pace but it’s respectable. The middle of the workout (which I broke up into 20 sets of 5-10-15) kicked my ass, there’s no other way to put it. I didn’t have any issues with the push-ups and even though the squats started to get to me, they didn’t stop me from finishing. In the end, it was the pull-ups that got me.
Officially, I tapped out at 30 minutes. I completed the first run, 50 pull-ups, 100 push-ups, and 150 squats. On any given day, that’s a lot of work for just 30 minutes. The only problem was it wasn’t enough. I still had 10 sets and a mile run that I didn’t get to. I’d been looking forward to it trying this workout (I know that sounds crazy) and to not finish bothered me.
Short term, I’ll collect my pride and move on. Long term, it’s only a matter of time before I try it again.
What was your experience?