Workout: Crossfit Murph

Warm Up

10 minute row - Moderate Pace

Workout: Crossfit Murph

The "Murph" workout consists of the following: 

• 1 mile run
• 100 Pull-Ups
• 200 Press-Ups
• 300 Squats
• 1 mile run 

This workout is (and was) very intimidating!  But I was determined to finish it.  Fortunately you can partition the pull-ups, press-ups and squats as needed.  

I did minimum rounds of 2 pull-ups, 4 press-ups and 6 squats, meaning at least 50 sets of each.

I went for quality movement throughout - the pull-ups were dead-hang with chin over the bar rather than crossfit 'kipping' style.  The press-ups were 'çhest to floor' and squats were below parallel maintaining lumbar curve throughout the movement, this all makes a huge difference in the quantity you can deliver before fatigue sets in.

The last mile run was more of a 'jog' with my legs feeling like jelly, I could only complete this in 7:55

Total Time: 58 minutes

Cool Down:

5 Minutes Row - slow pace