CrossFit Murph

One of my all-time favorite CrossFit workouts is Murph. Murph is a Hero CrossFit WOD, named after Lieutenant Michael P. Murphy who gave his life fighting for our freedoms in Afghanistan in 2005. One of the best things about CrossFit is these Hero Workouts. I’m still working through them, but to honor the fallen, and I can’t think of a better thing.

It’s tradition to perform Murph on Memorial Day at CrossFit boxes around the country, and it’s always fun. This year, I did it at 5 am, and although I did not PR, I did well. My daughter completed her first full Murph this year, so it was great.

The CrossFit Murph Workout consists of:

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

It’s a killer workout that requires mental fortitude and desire to finish. For me, it’s much more than that. It’s about celebrating life, our freedoms, and those who have fought and died for them. It’s about remembering how hard life can be, but rejoicing in its blessings as well. It’s about preparing mentally for the worst, and appreciating the best. It’s about community, which is not as it once was this year, but will be happening soon enough.

If you get a chance, do this workout.  You won’t regret it.

lieutenant michael murphy crossfit hero wod murph crossfitmomm.com

CrossFit Murph & Coronavirus

You’re probably wondering: what does the CrossFit Hero WOD Murph have to do with the coronavirus?

Lieutenant Michael Murphy died for our freedom in Afghanistan, and he has a CrossFit Hero workout named after him, which is something CrossFit does to honor our men and women who have given their lives for our freedom. He also has the honor of being the only CrossFit workout that every CrossFit gym in the United States does regularly every Memorial Day.

That’s besides the point. I did Murph today. It was exactly what I needed mentally, physically, and spiritually at this moment in my life. It was hard. But I did really well. I kept thinking of his sacrifice for our freedoms and how now we are all locked up at home, not free. I kept wondering what he would think about all this…

During the fight of the coronavirus, keep in mind those who fought for us before and the sacrifices they made. While we “suffer” at home, it’s not truly suffering in comparison.

Take a deep breath. This will all be over soon. We will have our freedom back. Not thanks to the stupid coronavirus, but thanks to the men and women of our armed forces, such as Murph.

working out and coronavirus

My Goal: Beat Myself Up During Coronavirus Outbreak

I’ve just decided if I can’t do anything, go anywhere, or engage in normal, human social behavior, I might as well beat myself up with CrossFit. After all, I don’t have anything to go do that I should avoid soreness for.

Thus, every day, I get up trying to beat the shit out of myself. Thrusters, wall balls, lunges, long runs, bike rides, and dumbbells galore.

Why not?

What else do I have to do?

crossfit thrusters hot crossfit chick crossfitmomm.com

Two PR’s in One Week!!

There comes a point in CrossFit where you stop setting personal records (PRs) frequently because your fitness is at a high level. When you first begin working out, you develop strength very quickly because your body is not used to it. It can seem like every workout, in fact, is a PR.

However, this diminishes, and then PRs are few and far between.

Last Monday, I PR’ed Annie, which is double unders and sit-ups. Today, I PR’ed CrossFit Open workout 17.5, which was double unders and thrusters.

I didn’t think I would PR either one when I did them, but I did. This is because I’m stronger on thrusters than before, and I’m at a peak, as they say, right now in fitness, after having been blah for most of 2019 with injuries.

Today was a good day, indeed.

crossfit competition box jumps crossfitmomm.com hot crossfit chicks

The Beauty of a CrossFit Workout

It doesn’t happen all that often but occasionally it does: the CrossFit Workout that is so perfect for you it’s not even funny. It was like CrossFit Open 20.3 with the perfect amount of reps. Today was one of those days.

First off, it had overhead squats, which I haven’t been snatching since my thumb injury so all of those felt so amazing. Then it was double unders, which I’m good at. I didn’t want to quit, that was how good it was.

I feel so amazing right now. Workout high, that’s for sure!

CrossFit Thrusters Open Workout 17.5 hot crossfit chick colorado

CrossFit: I Still Have It…

As most of you know, I’ve been battling injuries all year. My thumb is still not healed (could be six months from what I’ve read online), and now I caught the first of the school year cold, which has morphed into a coughing frenzy. I went to the doctor yesterday for some drugs, so hopefully that will kick this damn thing to the curb.

I CAN STILL KICK ASS IN CROSSFIT

For the last year or so, I’ve also struggled with CrossFit workouts. Most of the time, I’m only going half-speed and just trying to get through it from a mental perspective. Yesterday, I did one of my all time favorite workouts from the Open, CrossFit Open 17.5, which is:

10 rounds for time of:

  • 9 thrusters 65 lbs
  • 35 double unders

When I did this back in 2017, I held the best time for women at my box. I love thrusters and double unders. So I was excited for this one, but realistic. I’m sick, and my thumb is screwed up.

However, I beat my time by almost two whole minutes! It was cool to see that when I want it, it’s still there — even if I’m not 100%.

CrossFit Hero Wods: 31 Heroes

31 Heroes CrossFit WOD honors the 31 military heroes who died Aug 6th, 2011 in Afghanistan.

The CrossFit workout is:

AMRAP 31:

  • 8 thrusters 105 lbs
  • 6 rope climbs
  • 11 box jumps 24 inches

With a partner. One partner works while the other does a 400 m sandbag run of 35 lbs. Then you switch.

This is a fundraiser to help the families of the fallen heroes and many others. 31 Heroes was fun but hard. The run was harder than I thought it would be. Thrusters weren’t bad although I re-injured my thumb on them. Great cause so donate now!

CrossFit Hero WOD Luke

I did CrossFit Hero WOD Luke today. I hadn’t done a Hero WOD since Murph, so it was time. Named for Marine Staff Sgt. Leon H. Lucas Jr. who died Aug. 1, 2011, in Helmand Province, Afghanistan.

The CrossFit Hero WOD is:

  • 400 m run
  • 15 clean and jerks 105 lb for women, 155 for men
  • 400 m run
  • 30 toes to bar
  • 400 me run
  • 45 wall balls
  • 400 m run
  • 45 kettlebell swings
  • 400 m run
  • 30 ring dips
  • 400 m run
  • 15 lunges at 105 lb for women, 155 for men
  • 400 m run

Just under an hour for me (I still don’t have my run back after having problems since March), this was an excellent workout with relatively easy moves, except for the heavy barbell. Highly recommended, and a great way to honor those who’ve sacrificed for our freedoms.

 

 

CrossFit Hero WOD: Murph at Home

Memorial Day weekend is a very special weekend in the CrossFit community. It’s a weekend where almost all CrossFit gyms program the CrossFit Hero Workout Murph, in honor of Lt. Michael Murphy, who died protecting our freedom.

The CrossFit Hero Workout Murph is:

  • Run 1 mile
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • Run 1 mile
  • Wearing a weight vest (20 lbs men, 14 lbs women)

It’s a test of endurance and mental fortitude.

Crossfit Hero murph hot crossfit chick
CrossFit Hero Murph

This year was the first year I did it alone at home. I did it early in the morning before it got hot, and it felt special being alone, as if it meant more to honor Murph’s sacrifice for us.

This is one of my all time favorite workouts. It was the first one I ever did when I first took a CrossFit class, and I still remember how I couldn’t move afterwards. I’ve done Murph now a dozen times and will do it again probably another dozen. It never gets old; it’s always challenging; it’s the least we can do to honor such a hero.

CrossFit: Don’t Let the Clock Rule

In our last blog post, we talked about ignoring time caps so you can get to the part of the workout you want — the heavier weight part.

In this blog post, we’ll discuss how and why you should not let the clock rule.

BEATING THE CLOCK IN CROSSFIT

Many people get caught up on time in CrossFit. Many CrossFit gyms do as well. You’re always pushing yourself to “beat the clock.” But why?

One reason is because you’ll work harder and get more interval type training when you race the clock down. And there is a time and place of this. However, there also is a time when you ignore the clock and do your own thing.

When you’re not worried about the clock, you go at your own pace. You do the work how you want to do the work. You don’t care how long it takes as long as it gets done. You take short breaks when you need to. You go until you finish.

For me, this is how I work out most of the time. I go at my own pace. I break when I need to break. I don’t stop because it’s been 20 minutes. I go until my body says it’s time to quit. I don’t care what the clock says.

If I want to push myself, I’ll attend a CrossFit class. But mainly I push myself in CrossFit competitions or the CrossFit Open. That’s about it.

I think more people would try CrossFit and do CrossFit if they didn’t have some kind of standard to live up to, say doing 5 rounds in 10 minutes.

Try working out without worrying about the clock. See if you’re more motivated.