1 mile run
–then–
100 pull-ups
200 push-ups
300 squats
–then–
1 mile run
Another year of Murph! Zach and I did it early this year so we can coach on Saturday.
Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Wore a 20# weight vest. Time was 37:41. First mile was 7:30. Last mile was 7:41. The rest of the work took me roughly 22:30 to complete.
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!
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.
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!
