28 June 2009

CrossFit "MURPH"


Full "MURPH" is the following, done in order:
run 1 mile
100 pull ups
200 push ups
300 air squats
run 1 mile

Took me 1 hour 23 minutes. First mile was done at a steady 6 mph pace.
Here are my last 10 pull ups (I needed about 2-3 min rest in between each set of 10, took me 25 minutes to do them all)

video

The pushups took about 20 minutes (started out 3 sets of 20, then could only do sets of 10 at a time, about a 30-45 sec rest between sets). The air squats were sets of 30. Getting back on the treadmill was wobbly, reminded me of the bike-to-run transition during triathlons. Last mile took just a little over 10 min.

After I was done, I still had something to prove. I needed to do a real pull up.
video

YES!!!

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