May 29, 2018
24 great reasons to do crossfit 👌
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24 great reasons to do crossfit 👌
Hey guys, So today I completed the Murph WOD and filmed some of it for the @teachhealthy insta! Go check it out and if you're not already, maybe follow us too? Thanks ❤️❤️
Time again to start thinking about “Murph,” a crossfit WOD on Memorial Day weekend in memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan. The last time I did this workout was two years ago and I remember it being pretty rough. This year my goal is to do my pullups RX for the first time, and finish in under an hour. Next year, my goal is to get my pushups RX as well and maybe even wear a vest. For this year, my main focus is keeping a consistent pace throughout and to not stop.
Murph!!
I did my first murph yesterday. I RXed and was super happy with my time, 54:40. I set 55:00 as a goal for myself and was so happy to beat it. The hardest part for me physically was the push-ups, the hardest mentally was the last mile with my upper body completely maxed out, but I ran the entire thing. I also ripped on the pull-ups- I've never done that many in one time!
Wanna stretch the muscles before and after the intense workout! Check out my routine! Also get a laugh at my antics haha
~tons of strategy~ involved in this one.
I laughed when the guy told me I could do this. I said "ok, i'll aim for half," then some bros I know kept coming over and helping me out with ~positive reinforcement~ and told me I could do it... so I had to see. Slow, modified and with 25 extra air squats... took me over an hour. But I did it.
HeelsAndIron earned 1569 points for:
Running:
1 mi (+56 pts)
1 mi (+56 pts)
Murph WOD (I was aiming for half but some dudes I know told me I could do it... so I had to see... modified, but I did it... plus 25 extra squats.....)
Pull-Up:
20 reps || assisted (+176 pts)
12 reps || assisted (+91 pts)
5 reps (+29 pts)
10 reps (+71 pts)
10 reps (+71 pts)
10 reps (+71 pts)
20 reps (+176 pts)
13 reps (+101 pts)
there was clearly lots of logic to this.... all of this... 100 total. assisted w/ band or jumping pull up.... meh
Push-Up:
20 reps (+39 pts)
20 reps (+39 pts)
10 reps (+19 pts)
10 reps (+19 pts)
10 reps (+19 pts)
10 reps (+19 pts)
10 reps (+19 pts)
10 reps (+19 pts)
20 reps (+39 pts)
10 reps (+19 pts)
10 reps (+19 pts)
10 reps (+19 pts)
20 reps (+39 pts)
20 reps (+39 pts)
20 reps (+39 pts)
200. knees.
Body Weight Squat:
50 reps (+42 pts)
15 reps (+12 pts)
50 reps (+42 pts)
20 reps (+16 pts)
20 reps (+16 pts)
20 reps (+16 pts)
20 reps (+16 pts)
20 reps (+16 pts)
20 reps (+16 pts)
20 reps (+16 pts)
20 reps (+16 pts)
50 reps (+42 pts)
325 hahahaha whoops