Man, do I have the worst timing or what? Why I chose today of all days to visit Crossfit Vancouver, I just don't know.
Today's workout of the day was an old personal favorite of mine - Murph - the original Crossfit Hero workout. For those of you who aren't familiar with this workout (count yourself lucky), it's a nasty, down-right beat down of a workout.
Murph: complete for time
Keep in mind when Glassman originally created this workout, it was Rx'd with a 20-pound vest to simulate body armor. Today, I didn't use a weighted vest - my 210lbs frame was weight enough for me! Also, when doing this workout you can do the pull-ups, push-ups and air squats in any combination for the total reps to be completed, however, the 1 mile runs have to be the bookends of the workout.
My time to complete, a new PR for me was 39:47 (about 4 minutes better than last time I did it).
Hint: Thanks to T-Bear from CFV who gave me the breakdown for Pull-ups, Push-ups and squats like this:
Total for the above is 100, 200, and 300... give it a rip! Let me know how you do.
Today's workout of the day was an old personal favorite of mine - Murph - the original Crossfit Hero workout. For those of you who aren't familiar with this workout (count yourself lucky), it's a nasty, down-right beat down of a workout.Murph: complete for time
- 1 mile run;
- 100 x pull-ups;
- 200 x push-ups;
- 300 x air squats;
- 1 mile run.
Keep in mind when Glassman originally created this workout, it was Rx'd with a 20-pound vest to simulate body armor. Today, I didn't use a weighted vest - my 210lbs frame was weight enough for me! Also, when doing this workout you can do the pull-ups, push-ups and air squats in any combination for the total reps to be completed, however, the 1 mile runs have to be the bookends of the workout.
My time to complete, a new PR for me was 39:47 (about 4 minutes better than last time I did it).
Hint: Thanks to T-Bear from CFV who gave me the breakdown for Pull-ups, Push-ups and squats like this:
- 17 rounds x (Push-up x 6; Pull-ups x 5; Push-ups x 4; Squats x 17)
- 3 rounds x (Push-up x 6; Pull-ups x 5; Push-ups x 4)
- then finish with 11 squats
Total for the above is 100, 200, and 300... give it a rip! Let me know how you do.
