For time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

If you have a 20lb weight vest or body armor, wear it!


A moment of silence

Murph always makes me think about other hard workouts I’ve done.  I think it is because in the beginning, I looked at Murph and thought it was impossible.  Then when I eventually did Murph, with a weight vest, and it took me over an hour, I realized it was hard, but not impossible!  There are workouts that can change your perception about your own capabilities.  I always think about what happened Thanksgiving 2009 at CrossFit Pacific Coast in Santa Barabara.  The workout was:

3rds for time of:

30 Overhead Squats (95/65)

100 Double Unders

At the time I was unable to perform overhead squats because of my shoulder, so I decided I would substitute front squats.  Traver and I somehow decide that I should use 135lbs instead of 95lbs because the front squat is easier than an overhead squat.  In retrospect, I have no idea what I was thinking!  After my first ten reps, I knew I had made a big mistake.  I had 80 reps to go and this shit was fucking heavy!  My mom and Martina were there working out with me, I wanted to represent as a gym owner from out of town and I didn’t want to quit or have to change the weight like a rookie!

  There was no turning back and the workout had just begun.  I worked through them 5 at a time for a while before it went down to 2s and 3s.

Everyone else finished almost 8 minutes before me and just watched as I suffered.  I describe that as one of the hardest workouts I’ve ever done and a turning point in my fitness.

  If you have been CrossFitting for any length of time, I’m sure you have your own stories like this.  Maybe today will be that day for you, when you realize that you can do this workout, no matter how long it takes.

  Good luck to all you Murph goers today!

You might also like