Day 45: Hero WOD: Murph = OMG!!!

There's that Look!  - Kevin T. (Staff) @ Rock Jungle Crossfit

Monday; June 17th, 2013 - the wall - HERO WOD: 'MURPH' @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-   100 Skips or 30 Double Unders
-  5 Easy Pull-Ups
-  7 Yoga Push-Ups
-  10 Wall Squats


SKILL:  No Skill today


WOD: 'MURPH'

WOD Results @ 8PM - Name, Rounds + Reps OR Time

40 Minute Time CAP

-  1 Mile Run
-  100 Pull-Ups
-  200 Push-Ups
-  300 Squats
-  1 Mile Run

* 1 Mile = Crossfit to 105 Avenue and Back 
  TWICE
+ Break Up Pull-Ups, Push-Ups, and Squats any way you like.


Suggested break-down:

1600 Meter Rows (if rowing, instead of running)

20 rounds:
  -  5 Pull-Ups
  -  10 Push-Ups
  -  15 Squats


Today Coach:  Jodaye


My Thoughts:

OMG!!!   Was the first thought that entered my mind when I walked in.   Leanne even joked about, turning around and walking out.    No one did and everyone stayed, pushed hard, and finished as much as they could!

All I know for my self was:  1)  I gave it everything I got!   2)  I never gave up!   3) I set myself a benchmark for the future!

Jodaye also advised us that this is a modified 'Murph' Hero WOD.   The difference is the addition of wearing a 20 lb vest (body armor).  Click on the link if you want read more about  MURPH - Hero WOD.


Warm-Up; we kept it light.   My rope Skip is coming along.  Managed to get more than 25+ skips  in a row before messing up my rope.   I think if I stop counting, I do better.  However, one never knows how many you do if don't count.  Wall Squats, good warm-up for what was to come in the WOD.


WOD;  once the shock worn off; there was a suggestion to break down the WOD.   It made it easier, mentally.  And you already know that half the battle is mental games with yourself.   My challenge was that run, 1 Mile.   I'm not a runner.  I am however, working on that outside of crossfit.    Just like Yoga, Running will be supplementing my Crossfit.
As I had said before, this being the first time doing Murph.  I have now set up a benchmark/time for the future.  This is one WOD that I am looking forward to beating my time when this resurfaces (probably in ~3 months from now)!

My results for tonight:   1 Mile run (1.6 km); 70 Pull ups (Machine assisted); 140 Push-Ups; and 195 Squats  in 40 minutes.

Not a lot, but definitely something I will crush the next time!    I want to also thank my coach tonight for cheering all of us on, being there to push us to finish.   Thank you Jodaye!   :)

Time for sleep/rest....


...  tackling one WOD at a time!