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Murph

May 25, 2015 By deacon Leave a Comment

14-large_vertical_US_flagMurph.

  • 1 mile run [7:35]
  • 20 Rounds of:
  • 5 pull ups
  • 10 push ups
  • 15 squats
  • 1 mile run [9:00]

TIME: 53:00

Note: the 1 mile run was on the Whitetail CrossFit course. Clearly there’s a discrepancy between that and my home course since I ran 20 seconds faster without working as hard. Need to re-measure the home course I guess (I think it’s accurate).

I’ve been doing CrossFit for 5 years and this is my first Murph (usually out of town this weekend). Overall I really enjoyed it. The first 4 rounds I actually doubled up (10 pull-ups, 20 push ups, 30 squats). The push ups were WAY too slow though so I went to regular Cindy sized rounds after that.

Pull ups: Probably 95% butterfly. These are my strongest of this stuff by far (especially in 5 rep chunks).

Push ups: For the most part I did 6 reps, break, 4 reps. This is definitely my weakness.

Squats: Felt better the longer I went. By the end I was doing unbroken sets finally.

Filed Under: WOD Tagged With: 1-mile-run, benchmark, murph

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