CrossFit: Fourth of July Murph…

CrossFit Hero Workout Murph

Time for my monthly Murph update.  Murph is a CrossFit Heros workout consisting of a

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Pull Ups

mile run, 100 pull ups, 200 sit ups, and 300 air squats and ending with a 1 mile run.

I waited for the 4th of July to do this since it’s our Independence Day and Lieutenant Michael Murphy died for our freedom.

This time I did it strict. And no pressure on me. I wasn’t trying to PR (personal record or beat my previous time). I was just looking for a good workout to celebrate our freedoms.

My time was 45:52.  I wore a vest, but jogged the mile runs for about 11 minute miles.  The pull ups were slower, but overall not bad.

If you’re a CrossFitter, then you know every workout (almost) is for time.  Try doing one not for time some time.  It’s a whole other world…