Crossfit Armoury - May 21, 2018: Hero WOD: MURPH
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| 30 Plus People showed up on May Long weekend @11 AM to do the Hero WOD: MURPH Some did it with the 20 lb Vest, others not, and some scaled! Monday; May 21, 2018 @ Crossfit Armoury - West <photo credit: Crossfit Armoury> |
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| May Long weekend, and we have 30+ people show up!! Prepping for Hero WOD: MURPH |
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| Monday; May 21, 2018 @ Crossfit Armoury - West |
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| POST MURPH - Hanging out afterwards outside eating Ice Cream, Watermelon, and drinking Metta! <photo credit: Crossfit Armoury> |
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| Monday; May 21, 2018 @ Crossfit Armoury - South |
Thoughts:
Hero WOD: Murph
One of the most challenging Hero WOD and most talked about. This is is what the #inVEST training on the Sunday's prior was all about. Getting everyone ready for Murph!
Last time I did this, was way back to the time I just had started Crossfit. That was over 4 years ago and at that time, I was scaling really, really hard. And they unfortunately had put a 40 minute time cap due to class restriction (it was at another Crossfit box). So, I really never knew what my time would be. And I'm sure it would had been much worst.
Other than the run, which I'm the slowest.. the other movements were doable. I had to scale the Pull-ups and the Push-ups. And no vest for this guy. I have a vest that is built-in to my body (40 lbs too much for my size).
Scaled it with Ring Rows for the Pull-ups and inclined Push-ups on a box.
One of the members had setup 10 orange cones on both side of the box so that when we break it down to 10 rounds - 10 pull up, 20 push-up, 30 air squats; we wont' lose count on the number of sets. Great idea Lance!!!
I wanted to give a big shout out to coach Jason Roncevalles for supporting all of us, slower runners. And as well as Amanda Smalls and Lance Westgate who were running the opposite direction of the 1600 meter (1 mile) loop after they had completed their MURPH workout. They were checking on all of us and giving encouragement for the rest of us to finish. Coach Jason actually stuck to my side for my last 1000 meter, giving suggestion on slowing down the breathing, and maintaining an achievable pace. Also the many words of encouragement help considerably!
There were also countless people at the end, including Cory Slack who was advising on the time as we walked in and cheering those of us finishing.
Again, the crossfit community just wins in this area. So much support on such a hard WOD, from everyone! No one is left behind!!
Total time for MURPH: 60 minutes and 45 seconds
New benchmark for me and I'm sure when we do this again, my time will go down. And hopefully, I wont' be scaling as much with some of the movements.
Hero WOD: Murph
One of the most challenging Hero WOD and most talked about. This is is what the #inVEST training on the Sunday's prior was all about. Getting everyone ready for Murph!
Last time I did this, was way back to the time I just had started Crossfit. That was over 4 years ago and at that time, I was scaling really, really hard. And they unfortunately had put a 40 minute time cap due to class restriction (it was at another Crossfit box). So, I really never knew what my time would be. And I'm sure it would had been much worst.
Other than the run, which I'm the slowest.. the other movements were doable. I had to scale the Pull-ups and the Push-ups. And no vest for this guy. I have a vest that is built-in to my body (40 lbs too much for my size).
Scaled it with Ring Rows for the Pull-ups and inclined Push-ups on a box.
One of the members had setup 10 orange cones on both side of the box so that when we break it down to 10 rounds - 10 pull up, 20 push-up, 30 air squats; we wont' lose count on the number of sets. Great idea Lance!!!
I wanted to give a big shout out to coach Jason Roncevalles for supporting all of us, slower runners. And as well as Amanda Smalls and Lance Westgate who were running the opposite direction of the 1600 meter (1 mile) loop after they had completed their MURPH workout. They were checking on all of us and giving encouragement for the rest of us to finish. Coach Jason actually stuck to my side for my last 1000 meter, giving suggestion on slowing down the breathing, and maintaining an achievable pace. Also the many words of encouragement help considerably!
There were also countless people at the end, including Cory Slack who was advising on the time as we walked in and cheering those of us finishing.
Again, the crossfit community just wins in this area. So much support on such a hard WOD, from everyone! No one is left behind!!
Total time for MURPH: 60 minutes and 45 seconds
New benchmark for me and I'm sure when we do this again, my time will go down. And hopefully, I wont' be scaling as much with some of the movements.
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