ace’s blog

Last Friday, I had my 3rd crossfit class. It was a benchmark workout day. The WOD (workout of the day) was the Murph. The Murph is a very intense workout. It’s a 1 mile run followed by 100 pull ups, 200 push ups, 300 air squats and then another 1 mile run. You can breakup the workout any way you want but the 1 mile run is the first thing you do and when you’re finished doing the pull ups/push ups/squats, then you finish up with another 1 mile run.

There is a 50 minute cap on completing the workout. When I was thinking of doing the workout, I knew I wouldn’t be able to complete it. I just wanted to do a lot of it in the time allotted. My results were decent. At the end of 50 minutes, I completed the first 1 mile run, did 70 assisted pull ups (30 with the green band, 40 with the black band), 140 push ups (from my knees) and then 217 air squats.

It was a great, intense workout. It left me extremely sore for 3 days. I’m looking forward to doing it again in the next few months.