You probably saw your Instagram feeds blow up with your Crossfitting friends posting about Murph. This was my first experience with Murph so here’s a little background for those who were in the dark like I was:
Murph is a Crossfit “Hero WOD” that honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. It’s tradition for the CrossFit community to do Murph on Memorial Day to remember the fallen soldiers who sacrified their lives for our county. (There are a number of Hero WODs in CrossFit. Murph is arguably one of the hardest.)
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1 mile run
To Rx it (here’s what Rx means, #10), you need to do it in that order, all consecutively…so um, yeah, that’s insanely hard. And to TRULY Rx Murph, you wear a 20 lb vest while doing it. (We only had one person at our gym wear a vest and she did it with a 9 lb vest…absolute beast mode. So impressive Kristin!)
I did NOT Rx it. 🙂 I partitioned it and broke it up into 20 rounds – 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats, 20 times. I scaled it by using a band on my pull-ups and eventually was pushing off the stack of weights under me while doing pull-ups. I also eventually dropped to my knees on the push-ups. I finished in 41:22.
Obviously I loved the running part. I tried to get people to trade their run for some pull-ups but no one took my offer. 😉 I’m really not that sore today so I wish I had pushed harder on the pull-ups and push-ups. I was just so nervous! But now I know how to approach it next year.
I went up to Winston-Salem to do Murph at Top Tier CrossFit. I really loved the workout. And I really loved the energy in the gym – it’s such a great group there! It was so fun to see everyone I used to work out with there (albeit briefly before I moved), (Pic credit: @TopTierCrossFit Instagram. Do you see me? Here’s a hint – I’m short so I’m always in the front. ha!)
And, of course, it was fun to work out with Tommy (who did it straight through – quite impressive :)). This photo bomb picture cracks.me.up. I still laugh out loud when I look at it a day later.
After the workout, we had a potluck at the gym. I brought my Brown Rice & Black Bean Salad with avocado and cilantro. I added just one can of beans and added shredded chicken since I knew everyone would need some protein after the workout. I used a rotisserie chicken and used the microwave brown rice from Trader Joe’s to make it even easier. It seemed to be a crowd pleaser! The chips that someone else brought were an excellent vehicle for eating the brown rice & black bean salad. I also brought Paleomg’s blueberry muffins, although I tweaked a few things so I’ll post my version soon!
It was a really fun day and I totally understand the appeal of the CrossFit community these days. I hate I was so anti for so long. I take it all back! :D<insert Monkey-covering-eyes-emoji here – I wish Windows Live Writer had emojis>
Did you do Murph? If so, how did it go?
If not, what did you do for Memorial Day?