The Oracle of Apollo Snippets from the life of Apollo Lee

CrossFit Day 19

Today’s workout was “Murph”, a hero WOD named for Lt. Michael P. Murphy, a Navy SEAL who died in Afghanistan in 2005. Yesterday, the White House announced that Lt. Murphy will posthumously receive the Medal of Honor.

The “Murph” workout is double tough. There was no way I was going to be able to do the whole thing, but I thought I’d go for it anyway. Here’s the official workout. For time:

1. 1 mile run
2. 100 pullups
3. 200 pushups
4. 300 squats
5. 1 mile run

I decided that I could do 10 tapered sets, starting at 10, of jumping pullups, twice as many wall push aways, and three times as many squats. I opted to run just over a mile to Sunnyvale Middle School Park and use the bar there. After a ten minute jog during which my right shoe came untied about four times, I made it to the bar and started my work. The ground was muddy, so that’s how the pushups became the subsituted for leaning pushes against the sign post to the right of the bar. Despite the 55 jumping pullups, 110 leaning pushes, and 165 squats, I was still absurdly slow. Next time, I hope to improve this score vastly.

My results: 52:00, 19:58 zone (hard); HR: 167 avg, 187 max; 799 cal burned

[…] Today’s workout was a nice respite from the recent killers, such as Murph, Mary, and J. T. especially. So, about 9:30, I threw my kettlebell into the trunk of my car and drove over to the pullup bar. I was going to walk over there and carry the kettlebell on foot, but it was getting late and I realized that carrying it home after the full workout was going to suck more that I could anticipate. […]