WOD 3-17-09

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

No body armor/vest, assisted kipping pull-ups, knee push-ups, squats - 10 rounds of 10/20/30.

Time: 46:44

Now this was the first CrossFit workout I ever did, back on 1-1-09. My time on that workout was 42:17. I don't believe that was correct. Since it was my first workout, I wasn't doing the pull-ups or squats correctly, and I am not exactly sure how far I ran.

I was able to get my odometer working on my bike, so I did a warm-up ride and mapped out a one mile course. I gave this one everything I had, and I am whooped. Doing it correctly and having some experience behind me really made a difference. I had a much greater range of motion on both the pull-ups and squats. The squats are what got me. I knew I was in trouble after round three when I could barely walk to the pull-up bar! And then setting off on that second mile, I felt like I was wearing a pair of concrete buckets for shoes. It was definitely tough but definitely worth it. Also "anti-puke" breaks accounted for about 2 total minutes of my time. I was VERY close several times. Gracious.