Friday, January 2, 2009

WOD#25 (half murph)

Murph is one of the most feared crossfit workout. Ideal way to start the new years! The RXed version calls for 1mile run, 100 pullups(!), 200 pushups (!!), 300 squats (!!!), 1mile run. I just scaled down to 50/100/150 with 5 sets of 10/20/30.

I did the two runs as prescribed at 6:46 and 8:00. The hr touched 193 in first run and 190 in the second. However, the second run at mare 8:00 pace was worse than most races I remember, never mind the first mile at 6:40. What a nightmare! I had to actually visualize the marathon finishline starting at 59th street to make it through it. This visualization is sacred and only meant for life i'd death running scenario. That gives some idea how exaustimg the mile run was. Funny thing was that nothing was aching as rest the Murph doesn't really use running muscles. It was like hitting a wall within one hour of workout.

As for other parts, pullups continue to haunt me. I barely squeezed in a set of 5 continous Kipping pullups and it was downhill from there finishing at one-at-a-time half complete pullups by the time I reached 40+.

Pushups were easier but only on relative basis. I started with set of 10 each and quickly deteriorated to 5 a set and couldn't reach the floor on way down. 100pushups in one session is a first for me.

Squats was a bright point. I quickly developed a more proper form as I ventured a deeper squat. While hard, somehow it felt much cleaner and I could do 30 in one go. Of course it made squats a real workout as opposed to earlier wods. HR reached 180 the two times I attempted all 30 squats in one go which is pretty heavy.
Phew.

BF in NY for 816mi
Wod#25 MURPH 54:46 1mi 6:46/50pullups/100pushups/150squats1mi 8:00

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