Tag: Murph

1 mile run
–then–
100 pull-ups
200 push-ups
300 squats
–then–
1 mile run

5/21/21

Murph! Since we’re going to be out of town for Memorial Day, we elected to get Murph in early rather than risk not getting it in. I was a bit nervous coming into this one since I haven’t been running a ton, but it turned out alright.

For time:

1 mile run

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

1 mile run

Time: 30:59

I wore my Garmin so I was able to get my lap splits for each mile and every single round of Cindy.

Mile 1: 7:00

Cindy rounds:

  1. 38 s
  2. 38 s
  3. 41 s
  4. 40 s
  5. 1:00
  6. 38 s
  7. 44 s
  8. 50 s
  9. 50 s
  10. 1:00
  11. 50 s
  12. 50 s
  13. 50 s
  14. 50 s
  15. 1:00
  16. 50 s
  17. 50 s
  18. 50 s
  19. 52 s
  20. 1:07

Second mile: 7:26

I basically kept every round at :50 (which gave me 5-7 sec rest after the squats) and then took the full minute every fifth round. Almost died on the second mile!

5/20/20

Since we’re not sure when this baby is going to get here, I decided to knock out Murph today. No vest this year, which is totally okay with me!

I started off with a 10 min EMOM of 2 strict HSPU to add 20 to my yearly total. They felt pretty easy honestly, but I can tell I didn’t do any last week! Positioning didn’t feel great.

Then, it was Murph:

1 mile run then:

  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats

Followed by a 1 mile run

I partitioned the reps into 5/10/15 like normal, but everything was off from the start. I ran past the mile marker unfortunately which added a minute or so to my time. Then, I just wasn’t feeling it during the in gym portion. Finished in 37:13, which was disappointing as I was hoping for sub-35. Still, got it done!

5/25/18

Memorial Day Murph! Did Murph a day early today so I can take pictures and cheer on the rest of the gym tomorrow. Started the workout around 10:30AM. I didn’t think I would do as well as last year, but I ended up PR’ing despite pushing a stroller for the first mile.

“Murph”

1 mile run

100 Pull-ups
200 Push-ups
300 Squats

1 mile run

*With a 20lb weight vest

Time: 39:08 Rx

I was starting my first round of Cindy around 8:45 and finished 15 rounds around 24:30. I took off for the second mile around 31:00 so my last mile was around an 8:08. I had to push Quinn in the stroller for the first mile, but not for the second!

5/27/17

Murph!

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

*Partition reps however you like. Wear a 20# weight vest.

Jeremey: 39:58 Rx (9 min PR!)
Charlotte: 53:09 (No vest)

Hell yeah! Solid PR on an awesome workout. I stuck with the Cindy strategy and just focused on moving the entire time. The first mile was roughly 7:10. I broke the push-ups up from the start at 5/5. I was done with 13 rounds at 22:00. Switched to 4/3/3 on the push-ups around round 11-12. Rested maybe 5 seconds between sets. Overall, I felt a lot better than I did last year – taxed but still able to move. I was out the door in roughly 31:30 meaning the last mile was about 8:25.

5/28/16

Memorial Day Murph

Warm-up

Run to Carrabba’s
10 U.S.A Jumping Jacks
10 Push Ups
10 Squats
Run back to CFU
15 Passthroughs
10 Pull Ups

WOD

Murph (w/ 20# weight vest)

1 mile run

100 pull-ups
200 push-ups
300 squats

1 mile run

Jeremey: 49:55

This was my first attempt with a 20# weight vest so realistically I would’ve been happy with anything under an hour. Still, I was shooting for sub-45 (ideally sub-40) based off my recent Cindy performance.

I was on pace through the first mile and half of Cindy. I hit the first mile in 7:18 and was through the first 10 rounds of Cindy at 20min. Then, the vest started to really catch-up with me. It became pretty hard to breathe and my push-ups started failing despite doing the following rep scheme:

5 pull-ups
5 push-ups
15 squats
5 push-ups

I was out on the last run starting exactly at 40 min. The last run really ate me up as well. I could definitely go sub-45 right now if I pushed harder on the push-ups and tightened up the last mile. I have a goal for next time around!