2010-05-01 - Murph 50%

50% Murph
Run 800m

50 Pullups
100 Pushups
150 Squats

Run 800 m

5:14;
4:41; 4:08; 4:40; 6:18; 6:08 (2:20)
7:39

Total: 41:11

This was the hardest 50% Murph I've done in a long time. I broke it up intop rounds of 10 pullup[s, 20 pushups and 30 squats broken up like so:
10Plu-5Pus-10Sq-5Pu-5Sq-5Pus-10Sq-5Pus-5Sq.

I was using a green band for assisted pullups, and it was enough of a PITA to get my foot into it, that I wanted to gang the attempts together as much as possible.

I really hit a wall in round 4. the 2:20 in brackets was me futzing with my shoe. I thought my sock was bunched up funny, but one of my toenails had gotten too long and was digging into the adjacent toe which was really painful. I ended up walking much of the last 800 as a result. (Although my time still would have been pretty dreadful - i had a terrible foot cramp and a side stitch, too.) I just couldn't bring myself to simply quit.

Inside-out Murph

I think I've done this one before, but can't find a record of it on the blog, so maybe it was just posted to CFEB but we missed it.

50 C2B Pull-ups
100 Pushups
150 Squats
Run 2 miles
50 C2B Pull-ups
100 Pushups
150 Squats

46:01 RX (no vest)

Faster than my fastest recorded unweighted Murph, whatever that means. In some ways, this is easier than regular Murph since you don't have that cruel, long last mile to run. However, I found my first 3-4 rounds in the second half to be very slow and painful, as my muscles had cooled off and stiffened during the run, and it took some work to unkink them enough to follow my commands.

I believe this is my first full-volume C2B Murph (of any variety)

Murph

WOD:
For time:
1 mile Run
100 Pull-ups *used green resistance band
200 Push-ups *squatted to a med-ball
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Reults:
1:04:01

11/8/09	6/12/09
Exercise Time Elapsed 1 Mile 10:58 10:58 Round 1 3:48 14:46 Round 2 2:33 17:19 Round 3 3:44 21:03 Round 4 3:53 24:56 Round 5 4:16 29:12 Round 6 4:27* 33:39 Round 7 4:13 37:52 Round 8 4:10 42:02 Round 9 4:13 46:15 Round 10 3:58 50:13 1 mile 13:48** 1:04:01	Exercise Time Elapsed 1 Mile 10:34 10:34 Round 1 4:28 15:02 Round 2 4:17 19:19 Round 3 4:59 24:18 Round 4 5:00 29:18 Round 5 4:24 33:42 Round 6 4:25 38:07 Round 7 5:22 43:29 Round 8 7:42* 51:11 Round 9 5:14 56:25 Round 10 4:37 1:01:02 1 mile 12:47 1:13:49

*paused to drink some water
**includes about 50 seconds of 'transition time' to get downstairs and start the run. 

Comments:
Wow - nearly 10 minutes better than my last time.  It looks like, on average, every round was about a minute faster.

I was really able to pump out the pullups without too much trouble this time - i could almost always get a set of 8 before having to rest - i wish we had a smaller band. 

It looks like maybe in round 2, when i was still tweaking what to put where, i might have forgotten to do something ... or maybe i just did it really fast ... >.>  ... So my time might be more like 1:05, but eventually I developed a rep scheme that really helped me get through the pushups without hitting muscular failure.

1 round =10 pullups, 9 pushups,10 squats, 7 pushups,10 squats, 4 pushups,10 squats

It doesn't mean that I was able to get all the pushups in straight sets, I still had to stop and take a breath or two between some reps, but it I never needed more than a breath or two, so it effectively allowed me to stay in nearly constant motion.

I used a med-ball to squat to because I have a tendency to go farther down than I need to, and I suspect that little aid had something to do with my decreased time - I sorta wish I hadn't used it just so today's time was a closer comparison to the last time - but i definitely liked having it (it has a little bounce >.> shhhh)

Daniel said that my form looked pretty good throughout - clean decisive reps.  Which is good to hear. 

100% Murph!

Warmup: run 400m, ME, 15 squats, 10 pushups

WOD:
For time:
1 mile Run
100 Pull-ups *used green resistance band
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Results:
1:13:49

Exercise	Time	Elapsed
1 Mile	10:34	10:34
Round 1	4:28	15:02
Round 2	4:17	19:19
Round 3	4:59	24:18
Round 4	5:00	29:18
Round 5	4:24	33:42
Round 6	4:25	38:07
Round 7	5:22	43:29
Round 8	7:42*	51:11
Round 9	5:14	56:25
Round 10	4:37	1:01:02
1 mile	12:47	1:13:49

*had to stop to tape hands. Thank you Alex!!

Comments:
Woo hoo! I managed to finish the whole darn thing!

That first mile is either the first or second fastest mile I have enver run. I ran one faster in December (10:12), but it did not include the little back and forth piece in the GWPC driveway/parkinglot that Max has recently added to make it an actual mile. By the time I made it back to that part I had a horrible stitch, and had to walk the back and forth piece, so the December mile was probably still a little faster.

Each round consisted of 10 pullups, 20 push ups and 30 squats - though the order varied widely. The first round was 10pull-up(plu), 10 push ups (psu), 15 squats(sq), 10 psu, 15 sq. The pullups quickly got too hard to 10 at once, so I switched to cindy style rounds to try to just keep moving as much as possible. I also started running out of pullups so i switched to 5plu, 5psu, 5 sq, 5 psu, 10 sq. It was a LOT of transitions, but I was able to keep moving instead of waiting for the strength to eke out another rep.

And then half way through round 4 something clicked with the kipping action of the pullups and i was suddenly getting a lot more plu a lot more easily so i switched back to doing 10 plu at a go. Getting into the resistance band was awkward and time consuming enough that I really wanted to minimize the number of those transitions I had to make. I was extremely fortunate that Nick and I ended up at the pullup bar at the same time for several rounds, and he was sweet enough to help me by holding that band for me to get my foot in. It made a big difference.

The final rep scheme I used for the last 3-4 rounds or so was 10 plu, 10 psu, 15 sq, 5 psu, 5 sq, 5 psu, 10 sq. For some reason I had it in my head that I only needed to do 5 rounds. It was only at round 6 that I realized I needed to do 10 rounds which was quite a dissapointment.

The last mile was exceedingly slow, but my only goal was to be able to run every step - not necessarily run them quickly, and I managed that. I figured out that it was much smarter to run the back-and-forth bit on the driveway first so that when i was done at the end, I was just done.

Murph n' Stuff

Morning:

Sprint-8 on rower: 3375m
20 minutes light jogging on treadmill
5.9(o), 10b(o), 10b(o)

The rower went well - I was able to maintain a 1:30 pace on all the sprints, which I think is an improvement (I haven't done this in a while). The first two climbs weren't too bad, although my arms were sending warning signals. The third climb, a long climb that had a bit of everything - roof, arete and stemming - started my arms screaming. So I didn't continue.

Evening:
I remember when Murph was a workout to be dreaded, one approached with much grimacing and wincing. My first knee-jerk reaction when I saw it posted was "oh, no." But once I thought about it a little, I realized that in comparison to the shit we've been doing every week, Murph is really not that big a deal. So when we lined up on the starting line, I didn't have any butterflies of dread flitting around in my stomach.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

44:36 (no vest, subbed v-ups for pullups)

V-ups are considerably easier than pullups, but I wanted to actually finish a Friday workout without the agony in my biceps, so I don't regret my choice - it was really nice to do the workout without pain. I went in ten rounds of 10 v-ups, 10 push-ups, 15 squats, 10 push-ups, 15 squats, and that went fairly well. Here are the splits:

run 1: 7:30
round 1: 2:31
round 2: 2:17
round 3: 3:16
round 4: 3:16
round 5: 3:17
round 6: 3:13
round 7: 2:58
round 8: 3:04
round 9: 2:47
round 10: 2:27.5
run 2: 6:59

Fairly consistent. The limiter was, once again, the pushups - will I ever be able to consistently knock out sets of 10? I dunno, it seems my chest strength is very reluctant to develop. The squats were actually pretty damn hard for the first three rounds or so, until my body warmed up to them - after last night's max-effort with them, the muscles were surprisingly uncooperative. The V-ups were fine - the last few sets involved some grunting, but I was always able to knock out 10 consecutive.

75% Murph and my first real mile!

Warm up: ... not quite enough. run 200-ish m some jump rope.

WOD:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Results:
50:17 (PR)

1 mile: 10:12!! (entirely separate from above) PR! woo hoo!

Cindy Style Rounds:
1 - 2:30 - 12:43
2 - 1:58 - 14:41
3 - 2:07 - 16:49
4 - 1:27 - 18:16
5 - 2:26 - 20:43
6 - 1:47 - 20:30
7 - 2:00 - 24:30
8 - 1:48 - 26:18
9 - 2:19 - 28:38
10 - 2:08 - 30:46
11 - 2:34 - 33:20
12 - 2:29 - 35.49
13 - 2:48 - 38:37
14 - 2:50 - 41:27
15 - 2:06 - 43:33

Transition: 1:00 - 43:44

1/2 mile: 5:43 - 50:17

* subbed jumping pullups from a low box

Comments:
First of all - this workout marks the very first time since I started crossfit that I've run a whole mile without stopping to walk ONCE!

At the outset, I actually did not have high hopes for the run, because on the initial warmup run, I had not warmed up sufficiently before i set off, and my right ankle threatened to give out on me - three times! It even twinged a bit towards the end of the first 800m of the mile, and I fully considered leaving it at 800m since a mile @ the oakland gym is 2 x around the block, but by the time I reached the starting position, it felt ok, and I decided to see if I could keep going. I figured if it really started hurnting I could go in the front door of the gym on the other side of the block, but other than that, I felt pretty good, and I wanted to see if I could finish the mile.

This is a milestone I am super excited to have reached. Many thanks to Jim, who stuck around at the back of the pack to make sure I had company, particularly for the last 400m or so. The area around the Oakland gym can be a bit sketchy, and I definitely appreciated it. It was also a good motivator to keep on going so that I didn't hold him up any more than I had to.

Second of all - I did 75% of this workout about 15 minutes (!!!) faster than the last time I did 75% ... I've done 50% more recently, with a time that was closer to being on par with this one ... but I was @ 33:23 after half my rounds, and I was nearly 3 minutes ahead of that this time through, too. So big improvements all around.

I was still feeling really strong through round 10, but almost immediately after that, things started to fall apart. My pushups deteriorated rapidly, and even my squats started to get difficult. For most of the night (except the first couple and last couple rounds) my pushups were sets of 5-3-2. WIth my squats, I was working hard to try to keep my right knee stable as much as possible, so my right leg started getting pretty fatigued. I did try to make sure that despite the fatigue I didn't resort to doing lopsided squats where my left leg did most of the work.

I probably could have completed the full workout, but I knew my form would just deteriorate further, and it would probably have taken me anouther 20 minutes or more. We were also supposed to have dinner with friends afterwards, and I didn't want to be a total zombie. So after round 15 I ran 800m and called it a night. I even managed to run the entire last 800m which I count as a small victory, even if it was an incredibly slow 800m.

I was BEAT immediately after the workout, and for about 20 minutes or so afterwards. My muscles were still quivering when i finished showering, but by the time we picked up dinner, I was feeling pretty perky again, making me wonder whether I should have completed 100% after all. Now however - a little more than 24 hours later DOMS is really starting to set in, and I am sure that I did plenty.

Murph

Every time this workout comes up, it cripples me. I haven't done a full one since the August debacle, when we did it the day after we came back from vacation, which turned out to be a Bad Idea of staggering proportions. Literally: we were staggering for days. However, that was my first (and, until last night, last) full-volume RX Murph, and I was proud simply to have done it.

This time went much better.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

56:56 RX+
(PR by 15:17, and I accidentally did 21 rounds!)

This went really well, actually. Turns out I either didn't press my lap button, or just didn't press it hard enough, so I wound up doing one too many rounds (oops!), so in reality this time should even be a couple minutes faster. As with last time, the limiting factor was the push-ups. The pullups were not terribly difficult done Cindy-style, and before I got exhausted I was even able to string them together. I think the bar at GWPC is easier to kip on for me, for some reason. My form really fell apart on the pushups about halfway through, but at that point it was either crap-pushups or no-pushups. The squats were EASY - rather than use them as a rest, I did them quite fast, and they never gave me any trouble. The transitions were somewhat tricky due to a full class and not a lot of real estate to do the stuff.

But what I was really happy about was the second mile. Normally, I'm too exhausted to actually run the whole thing, and my time is terrible. This time it was only a little over a minute longer than my first mile, I ran the whole thing, and even managed to sprint the last 200m! Damn near killed me, though.

Splits:
6:43
1:29
1:25
1:38
1:52
1:54
1:50
1:52
4:53
1:58
2:12
1:57
2:10
2:26
2:31
2:20
2:24
2:01
2:02
1:49
1:44
7:51

Half-Murph

As blasted as I was yesterday, I couldn't believe it when I saw that Max posted Murph for today. I even had nightmares about it, I think. But I went to bed really early to get ~9 hours of sleep in hopes that I might recover enough to do the workout. Which sort of worked. I figured I'd start it, and see how I felt halfway through.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

37:27 ~50% (ran the full first mile)

It was the pullups that did me in. They just weren't there. Even apart from Wednesday's rips, I felt like I was working with puny little Tyrannosaurus arms. I couldn't even knock out the first set unbroken, and it quickly degenerated into sets of 2-3. I wore bike gloves, which did not help, I think - they mucked up my kip. The pushups and squats were actually not that bad.

But I was getting a bad vibe from my arms - specifically the forearms and biceps, which have been so sore the past couple days. My time wasn't good - shaping up to be over an hour - so I decided to call it at halfway through, and ran 800m. Here are the splits (rounds are 10-20-30):

Mile 1: 7:27
Five rounds: 4:05, 4:24, 5:20, 5:30, 5:47
800m: 4:50

I'm getting better about feeling OK with DNF'ing, but it still chafes a bit. I think this was the right decision, though - it felt like a solid workout and I wasn't wrecked for the rest of the day. Tomorrow Max has posted what looks like the easiest workout in CF history, to be followed by Tea and Cookies, so we'll go and hang out and celebrate the end of a particularly brutal workout week.

Murph 50% Damn.

Warm up: 10 Rock'n Rolls, 10 CFEB sun salutations, run 400m

WOD:

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Results:
33:23 50%

Splits Round = 10 Pullups, 20 Pushups, 30 squats (should have been 10 rounds)

Round	Time	HR
Mile - PR	11:22	166
1	3:54	152
2	3:48	153
3	4:05	158
4	4:00	158
5	6:15	148

Comments:
I ran 1 mile at the beginning, and hyper extended my knee/hamstring? - whatever the muscle or tendon is just above the back of the knee... just for ease of reference I will say knee - in round 4, completed round 5, and called it 50% - even though i did all the running @ the beginning. Drat! I thought that, after my 17 round tabata cindy last week, today i might actually make it through 100% of this Mother of a workout.

Initially I thought I would do the workout cindy style, but my watch freaks out after 16 rounds, and cindy style requires 22 rounds, also 5 pullups - as partial as mine are right now - hardly seems worth the trouble of getting up on the box to get to the pull-up bar. Round 1 was straight 10, 20, 30, but it was immediately clear that if I tried to string together 20 pushups for 10 rounds, I would be there for freaking ever. Round 2 was 2 sets of 5,10,15, which fixed my watch/round issue, but did not address my pullup transition issue, so rounds 3, 4, & 5 were 10 pullups, 10 pushups, 15 squats, 10 pushups, 15 squats.

The pushups were still the hardest (duh!) - I typically had to break them down into 3 sets - the first one was 4-5 and the last two were 2 or 3 respectively - but my form felt mostly pretty good, and I was still managing mostly Full ROM when i had to stop. Needing to touch with my knees was the sign of needing to stop and breathe. The other thing I learned from tabata cindy is that it's better to stop and rest BEFORE muscular failure. Recovery is quicker and more effective.

I was DEFINITELY on target to do quite a bit better than my last time through. Last time it took me 1:10 to do 75% (really wish i had my split data from that run :-< ). Today it took me 33 minutes to do 50%, and I definitely had the gas to keep going .... STUPID knee. I know exactly what happened too:

I discovered with Tabata Cindy that I was taking far too long to get my squats done-treating them more as a rest period and less as an exercise unto themselves, so I was trying to keep them metcon-y and popped up too enthusiastically- probably a few times. Since it's my right side I didn't even know I'd done anything bad until I was trying to kip, and it really hurt my knee to swing my legs. I had to switch from kip attempts to jumping pull ups for the last 4-5 pullups of the last set - jumping was ok - better than swinging anyway. and the final set of squats was ... less than comfortable, but manageable. I kept a bit more weight on my left leg and just got through them. So that's why round 5 is so much longer - that and the fact that I took a minute long break to find my water and my towel and just breathe a little before starting round 5.

I had to go spend 4 hours @ work with my boss after this workout, so it's probably best that I did not totally wipe myself out, and only got through 50%. Also - the last time I did this @ 75% I was more sore than I have been - possibly ever - and for like 4 or 5 days! - that definitely won't be a problem this time (except for my knee - i don't know how that one is going to shape up. sigh.)

But one thing is clear. I have come a really long way even just since the end of August. :-)

Oh - and I managed to knock 20 seconds off my mile time. See Max - there was a good reason to run a whole mile at the start :-p

Murph Gone Bad - 62%

Warmup: 10 rock n rolls, 10 sun salutations, run prep

WOD:

"Murph Gone Bad"

Run One Mile
100 calorie row
100 wall-ball 10#
100 KB SDHP 16KG
100 box jumps 20" Box *sub 10"
100 push-press 30#
Run one mile

Results
1:04:22 - 62%

Splits - rounds of 20 Reps
Run 1 mile: 11:41
Round 1: 12:55
Round 2: 13:21
Round 3: 17:27 (included an extra 10 box jumps while waiting for final row)
Transition: 1:41
Run(mostly walk) 800m: 7:06

Comments
Whew. This workout was a beast. I guess I'm not too surprised that last round was so slow. A little disappointed - but i think i spent a good chunk of time waiting for equipment. (not maybe a whole 4 minutes)

The first run was ... weird. I was able to do the whole mile with just two short walking segments 1 after the first half mile and 1 about half way through the second half mile. It was weird because my muscles felt pretty strong, but I was having trouble regulating my breathing and a side stitch was hovering right there the WHOLE run, but never really bit me hard.

I think that going for 5 rounds of 20 reps was a little overly ambitious, and i should have stuck to 10 reps - i spent a lot of time resting between reps 10, 15 and 20, that I could have been using working different muscles on a different exercise. - Except that much of my rest time was just trying to catch my breath, so I'm actually not sure that switching between exercises more actually would have helped ... I wish i had my heart rate monitor on, today, but i'm pretty sure it would have told me it was just high, all the time.

Max helped me figure out a way to use the wall for a little balance support for the box jumps, so i was able to jump to the 10" box instead of stepping up to the 20" box. I'd be curious to try the same technique with the taller box - but not in the middle of a workout like this one. The first jump was always the hardest - ie scariest. But once i got started they were totally manageable.

The coolest part of the workout was how consistent my wall ball was. There were, of course, a few reps that didn't go quite high enough, but the majority of the 60 reps I did were high enough and accurate and actually hit the X. This exercise is definitely the most improved, although I still can't quite chain the reps together. but it wasn't that long ago - 6 weeks? - that I was just super excited to get ONE. I guess I need to try it with the 14# ball. I expect it will be much harder, but I think I might actually have some hope of getting it up there.

Another achievement for the evening is doing 20 SDHP with the 55# KB. There was a backup for the rower, and the sub was doing a 55# SDHP for each calorie. The most I've ever done is the 44# weight, but I managed to get 20 done - by taking breaks to go do other exercises when i reached muscular failure - i think i took breaks @ #2, 8, 13,17 - after 2 I went to go see if maybe the other rower was available >:), the break @ 13 is when i got my extra 10 box jumps in, i think.

The last run was more of a pained walk - yes 7 minutes to go half a mile. I don't think the shoes i was wearing are any good for running. My feet really hurt, and my toes were cramping and sort of folding up in my shoes, and after about 200m the side stitch that had threatened all the way through the first run was right there and a lot more vicious. So I decided to call it quits at .5 miles. I figured I only did 60% of the workout, 75% of the 'running' would be sufficient - especially since it was more of an amble.

I would like to have gotten 70 or 80% complete, but i am still pretty happy with what i did accomplish. Regardless of performance, it has been a great improvement on my mood. I haven't gotten to work out since Saturday, and with work and family and election stress I've been in a really bad mood the past few days. Hooray for endorphins and the mood equalizing effect of a good workout. Maybe I'll actually be able to focus at work tomorrow - but only if i get my butt to bed.

Gnight.

Murph Gone Bad

Morning workout

66 Burpees, sets of 10
(2/3 of the way through...chronologically!)

And then, as if Murph wasn't bad enough, tonight we did:

"Murph Gone Bad"

Run One Mile
100 calorie row
100 wall-ball 14#
100 KB SDHP 24KG
100 box jumps 20" Box
100 push-press 45#
Run one mile

56:31 RX

Unfortunately my watch reset itself in my bag, so I don't have the splits. My first run was 7:40 or so, my second was ~10. That puts my average round at about 8 minutes, I think (I did five sets of 20 reps).

This was about 16 minutes faster than my last Murph, and while it was very hard, I don't think it will knock me on my ass like that one did. We'll see how I feel tomorrow. I did have the same experience in the final mile of a certain numbness creeping into my lips. I'm not sure what this means - I think I may have read it indicates severe strain on the CNS. I'll have to ask around to see if it's something to be worried about. That last mile is a massive, painful, insulting bitch. I think I'll nickname it "the Palin mile."

75% Murph

Murph. Ow.

I just want to start off by saying that I lost all the split data for this one, and I'm totally bummed about it. My watch ran out of 'laps' and stopped and wouldn't continue timing, and without really thinking it through (who can think in the middle of Murph?) I wrote down my time, cleared the data and started over. DOH! :'(

Warmup - missed a bunch of it - but some OHS w/ dowel, the burgner warmup w/ dowel, and 10 burpees.

WOD: Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.

Results:
1:08:46 (ish)

Subs: pullups were done on the BIW gravitron @ 70
push ups were done using knees after round 3
last mile was only .5 mile

I think my first mile was 11:31 - tried to run 3 min walk 1 min - which worked for 2 rounds (through min. 8), and then i just ran as i could and walked when i had to. It realy started agravating my sore hip muscle, and by the end I had to start walking as much because of that as because of a lack of air.

Round 1-5 were cindy style 5-10-15
Rounds 5-10 were 10-20-30

I decided in round 4 that I was spending too much time trying to catch my breath in the transitions, and that i'd probably do better to make my sets longer. Unfortunately I no longer have any time data to see whether that was really true, but i think it helped.

For the first few rounds I really felt like i might be on the verge of my first visit from Pukie - which REALLY increased my rest periods. But in the later rounds - maybe because i increased the # of reps per round (?) - it was a little easier to transition from one exercise to the next.

I ran out of 'laps' after the 10 pullups in round 12/13 (26 laps is, apparently the limit) , and my time was 49:17.

I think that 70 on the BIW gravitron is probably too easy now - the only time i wasn't able to get 10 consecutive pull-ups is when my hands started slipping - nothing to do with strength. Next time (if i can remember) i'll set it to 60.

Pushups are still the devil. These were by far and away still the hardest part of this workout. My first round felt really strong - 10 strong full ROM pushups. Every round after that just got progressively harder. By the end of the workout - particularly the last 2 sets - my arms were failing completely. A 'good rep' was if I was able to control myself down to the floor instead of just falling. The very last pushup, i wasn't sure I was going to be able to push myself back up (even using my knees). I was wearing my HR monitor- and pushups seem to spike it higher than anything else. The few times i looked, it was as high as 160 or 170.

By the time i finished 75% of the reps, it had already been over an hour, and since I was pretty much at muscular failure with the pushups, I decided that that was enough, and if i was only going to do 75% of the reps, it made sense to me to do 75% of the running - so I only did .5 miles at the end. It was not a spry or quick half mile either. 6:39. Ouch.

I had hoped to do better. Like 100%. But I haven't been eating well this week, particularly not today, and the sore muscle in my hip has REALLY been bothering me the last few days. Hurts every time I stand up from sitting for any extended period of time. So, I am happy enough.

Welcome back. Now go do Murph.

I was seriously dreading this workout from the moment Max posted it. The last time I did a real metcon was 2 weeks ago, and combined with the extra weight I put on at the beach, I knew this would be a killer.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

72:13 RX

And yes, it was brutal. But now I have a RX benchmark for this (last time I did it I did jumping/assisted pullups and rowed instead of run, and did it in 70 minutes). I'm pretty sure the next time I do this I should do far better.

I did this one Cindy-style (breaking it up into rounds of 5/10/15). I was dreading the pullups, but they were actually fine and not very hard at such low reps. The pushups were the real killers for me this time. So many rounds meant ample opportunities for rest, which I took advantage of probably a bit too often. Next time I should do it 10/20/30, I think.

Here are the detailed splits:

0:07:30
0:01:38
0:01:35
0:02:11
0:02:14
0:02:26
0:02:50
0:03:26
0:02:47
0:02:06
0:02:30
0:03:28
0:02:48
0:03:06
0:02:53
0:03:08
0:02:35
0:02:23
0:02:52
0:03:31
0:01:50
0:12:44 (the last mile was plagued with a nasty side stitch, forcing me to walk about half of it)
Average round: 2:37

(Half) Murph

My second cross-fit class :)

Murph

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

I don't remember my time - it was probably close to Daniel's time for the full workout. I pleasantly surprised myself with this one. The buttercup modification for Murph is 25%. That was my plan.

I did 50%!

I don't remember my run modifications - i think it might have been half a mile or maybe even 3/4 mile to begin, and then the full mile @ the end. I did ring rows instead of pull ups (and didn't properly understand how to modify them had vs. easy, so I did several rounds at a very easy modification).

But I still did 100% more than I thought I could!

Murph

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

1:10

My ankle still hurts, so I subbed rowing 2000m for the running. I also had to move to weight-assisted or jumping pullups after the first two rounds (I did 10 rounds of 10/20/30), but otherwise it was as Rx'd. Was gratified to see that 1:10 was just about normal for the class...maybe next time I can try it with a weighted pack.