Sure, Murph
9 Jul
7-10-2010
“Murph”
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
Rx+V, wearing a 20 lb weight vest. Eric this morning, RX+V, 35 minutes & change.
Okay, we’ve been “covertly” training for a workout like this for the last 1-2 months. If it isn’t obvious, you are not finishing this workout in 2 minutes, 15 minutes, and probably not 25 minutes either. This is a longer one and as such, pacing is KEY. Every second you go out too hard, you pay it back later with 3-5 seconds.
You can break up the pull ups, push ups, and squats however you want. The push ups are usually the hardest part of the workout for everyone. A popular game plan people set for themselves are 2 pullups, 4 pushups, 6 squats x 50 rounds. You can game plan however you want, you can do it without a plan too.
Scaling Murph – you can use a vest if you have already done “Murph” before without a vest. You can do a 1/4, 1/2, or 3/4 Murph if full Murph is not appropriate for you. Scale push ups and pull ups as usual. No rowing, Airdyne 250 units instead of mile run. You should finish under 1 hour.
Be accurate and consistent with grabbing the bar with the best part of your hand, every time. Relax, don’t over grip the bar. Avoid overheating any one particular area of your hand too much and you can finish without tearing a callus.
Tape almost always comes off during the workout. It’s just a crutch so try not to use it. Learn how to use your hands!
Minimize transition time from exercise to exercise.
Don’t lose count of your reps!
If you do tear a callus, Coach Somner’s salt plan for quick healing torn calluses works wonders. Just ask Scott to see his hands.
7 pm came early today
What are some guidelines for fueling up for a workout of this caliber? Mass amounts of protein the night before? Bathe in fish oil?
morning of what do you eat? etc, etc, etc.
post wod, bucket of ribs while in an icey salt bath
XX,
If we supply the ice, will you supply the ribs?
Just wanted to say have fun and kick ass tomorrow everyone…sadly I am in California for the weekend and will be missing this momentous event. I will run up a large hill tomorrow while thinking of you all. Get after it!
For those of us who can’t make the Saturday classes, is there going to be a make-up “Murph?”
Madoc: I believe the make-up mainly consists of taking needle-nose pliers and violently ripping off all your calluses off your hands…
Mmmm…. Dreaming of Murph at the 8am class…. To scale or not to scale…. The half Murph does seem tempting.
Make-up Murph, I’d do on Monday if anyone is interested, open to a time, morning or afternoon.
Great job on Murph everybody! It was great to see so many people this morning, especially since the morning classes during the week are so small.
Rx+V: 43:52
Make-up Murph = Tuesday. Lift Monday!
nice job today everyone! what an awesome time!!!!
48:08, as Rxd. Then barfed 5 times behind a white Volkwagon right out front, which was not as Rxd.
EVERYONE was amazing today! Saw a ton of heart and people breaking through their limits- very inspiring!
44:17 3/4 murph…I now have 3/4 of my hands left!
Great Job everyone!!!
Looks like everyone had fun on Murph, nice job everybody.
From the Westin Beijing (Mon morning here):
80 squats
10 HSPU
5 DB squat clean thrusters – 20kg each hand
60 squats
20 HSPU
5 DB squat clean thrusters – 20kg each hand
40 squats
30 HSPU
5 DB squat clean thrusters – 20kg each hand
12:04 – kipped a lot of the HSPUs and I think the hotel staff was getting a little worried about the noise but I wasn’t asked to stop or leave which was good…
Looks like the Nick G WOD would be something like the Murph but perhaps w/a few hundred burpees thrown in. Or maybe just a double Murph.
Had many patient comments about the bleeding hands last night. Had to start wearing gloves the whole time.
Strong work everyone!
Am I the only one who is sore?
Definitely not the only one who is sore, but my hands survived without rips. I was wiped out yesterday afternoon and hit the rack early.
Nice job everyone.
Looks like 630am Murph on Tuesday…… Looking for a partner in crime- anyone want to join?
This was my first “murph” — and I still hurt something fierce. Thanks to everyone who was there sat AM, doing it with ya’ll made it so much more fun and inspiring.
RX+V 37:29. One major hand tear. The salt and chapstik made a huge difference for healing. A little sore in the hams, lats, pecs, hmmm… what other muscle abbreviations do I know.
Look like Nick G, Erik W, and I were within 15 seconds of eachother (unless Eric was 35min, not 37 like it said on the whiteboard). Great job everyone!
I was MURPH WASTED! Unbelievable little work out