CrossFit, Health and Fitness

CrossFit – MURPH


On Monday, November 11, 2013 I completed a  CrossFit hero #WOD (Workout of the day) known as ‘MURPH’.  Usually it is common for CrossFit boxes to do this workout on Memorial Day however with this past Monday being Veteran’s Day my box decided to honor those who have served our country with this brutal workout.

The workout itself is:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile run

The pull ups, push ups and air squats can be broken down into rounds however a 1 mile run needs to start and finish the workout.  A friend of mine suggested doing 20 rounds of 5 pull ups, 10 push ups and 15 air squats.

I got to the gym right on time and completed a quick warm up that consisted of rowing.  My coach announced that we did have the option to do a half Murph which would have been .5 mile, 50 pull ups, 100 push ups, 150 air squats and .5 mile run.  If you know me at all, when it comes to working out I enjoy the challenge and pushing myself to the limit.  My friend and I decided to stick to the entire program.

I headed out for my first mile and took it easy.  The area we ran was pretty flat and wasn’t too bad.  It got me pumped up for what was coming next.  I took my friends advice and broke my pull ups, push ups and air squats into 20 rounds.  I’m not going to lie…when I was half way through the thought did go through my mind of just doing a half.  I mean I was tired, my arms and legs hurt and there were times I thought that I was going to be sick.  At the half way point, I swished my mouth with some water and came to the conclusion that I was going to push through that mental block and finish this workout.  When I completed my last round and was ready to hit my last mile, my coach advised me to run/walk this last mile.  When I started to run and my legs felt like complete Jell-O I decided to follow his advice.  By the last half mile I was on my way back to the building and could see the lights of the gym.  It was truly the ‘light at the end of the tunnel’.  I gave it all I had and sprinted until I was back in the gym and fell on the mat and crashed.  I laid there with my eyes shut and this feeling of gratification that I completed one of the hardest work outs I have done to this point in my short CrossFit experience.  I couldn’t have been more proud of myself.  I finished the entire working in one hour and eighteen minutes.




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