By now, you know what the Murph WOD is – Run 1 mile, then 100 pull-ups, 200 push-ups, 300 squats, then run another mile. You know my box was an official host for the 2014 Murph Challenge. This was my first time doing Murph. I finished the workout, and am still here to talk about it.
The Murph weekend started with a paleo potluck at the box where we watched the documentary Murph: The Protector. The video talked to Lt. Michael Murphy’s family and friends about his life and really chronicled Murph’s journey. There was nothing as intense as the Lone Survivor movie, but there were definitely moments that got your emotions going. And to make things even more emotional, I had my Murph WOD in the morning… so I couldn’t partake of any beer that was served! Boo!
I actually got some good sleep that night and woke up Saturday morning with a decent breakfast. My heat was late enough that I knew I would have time to digest my food.
I got to the box and started warming up. I put some KT Tape on to help my legs ward off shin splints. I downed my pre workout drink and was ready to go.
My Murph heat was by far the best looking of the day.
If you read my Murph Strategy Guide, then you know how I was planning on tackling the WOD. I was going to do 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, and 15 squats. I’m happy to say I stuck to this plan for the entire workout.
So the first mile, I kept telling myself to take my time, save my energy for the 600 reps. Nope. I ran it fast (for me) and made it back to the box in just a hair over 8 minutes.
I got back, chugged a little water, wiped off the sweat, and got busy exercising.
We’ve got push-ups.
We’ve got pull-ups.
We’ve got squats.
Back to those pull-ups. Don’t my arms look ridiculously long? Geez, freakin’ monkey arms for real!
Anyways, back to Murph. Lots of people who had done the workout in an earlier heat were hanging around to watch and cheer us on. Gotta love that box support!
I got through about half my rounds and then shit got real.
The shirt came off. It was super officially without a doubt go time.
Rounds 12-16 got a little dark. There were moments when i didn’t think I was going to make it. I will say I did call to mind Lt. Murphy at this point during the workout, and it helped motivate me. I also had my fellow box mates cheering me on, and my coaches, like Erin, encouraging me.
I almost blew my Murph WOD at round 18-19. The Imagine Dragons song “Radioactive” came on, not just the regular CD version but the Kendrick-freakin-Lamar version. My get hype level went to about 13 and I BUSTED OUT some push-ups, pull-ups, and squats. I hit them so hard that I about destroyed my remaining energy for my last set! Oops! But hey, I got those reps 598, 599, and 600 in and out the door I went to log one more mile.
Sad to say I didn’t run the entire mile. I wanted to. I wanted to so badly. My body wouldn’t let me. I have had stitches in my side before when running. I got one right in the middle of my stomach and I just couldn’t run it out. I had to walk to catch my breath. I only walked as long as I needed to, then started jogging again. Soon enough, I rounded the last corner and made it back to the box.
And then I collapsed.
A little bit later, I recovered. Shout out to Kill Cliff.
Then I recovered a little more.
I finished with a time of 56:08. This was Rx, meaning I did 100 real pull-ups, 200 real push-ups, and 300 real squats. I did not wear a weighted vest though. That comes next year.
My goal was to finish the workout Rx, and in under an hour. I met both these goals. I was and am very pleased with that result.
The weekend didn’t end there though. On Sunday the coaches did their heat. That was impressive. We had multiple guys wear the vests and still fly through the workout. Maybe, maaaybe that could be me next year.
There was one last heat on Memorial Day itself and it was pretty full. I think around 16 or so people tackled the Murph WOD all at once. It was warm and with that many bodies close together, things heated up quick. Sweat was flying all over the place!
After all the Murph-ing was over, we all went to grill and hang out by the pool. Some of us had too much exercise and fun for one weekend and ended up like this. Zzzzz.
Having a weekend dedicated to Murph and all it stands for was awesome. The workout itself was incredible and incredibly hard. I think the only workout tougher that I’ve done is Open workout 14.5. Or maybe Cindy with 400m runs every 5 minutes… yuck! Watching my fellow CrossFitters complete Murph showed me just how far we all have come in a few months. Some people who could barely squat at all were now doing air squats below parallel. Push-ups were done with elbows close to the sides and pull-ups were looking pretty good. I don’t know what the final tally was, but also our box raised money for the Murph Foundation.
I’m looking forward to completing Murph again…. but not for a while!
Your Turn: Did you do the Murph WOD on Memorial Day? What’s the hardest workout you’ve ever done?