Warm Up
10 minute row - Moderate Pace
Workout: Crossfit Murph
The "Murph" workout consists of the following:
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