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