01/28/2012 Captial Throwdown & Hello “Murph”



You can read here the WoDs that the athletes performed.

Going to Crossfit competitions is an interesting endeavor, especially when people from your box are competing.  What’s humbling is watching people who provide you with fitness inspiration, and who capture your physical imagination, struggle.  When I mean imagination, you admire these people like a kid would admires a sports athlete, you see yourself capable of doing some of the amazing things that they do, like snatch 215 lbs. 

For me, one whose mobility not too long ago was limited (or nonexistent), I find myself planting seeds of growth in my subconscious, those seeds aspiring to do a fraction of what people like Andrew Z, & Brian M do as a matter of fact.  Yes, they are part freak of nature, yet their abilities all stem from a mindset and an attitude.  In "Talent is Overrated", Geoff Colvin writes about how one of the major differences between average performers and great ones is their willingness to improve and through deliberate practice work on those areas which are weakest.  This desire comes from the mindset mentioned earlier. 

In that light trying to evolve myself over time to work at a similar level of performance isn’t so daunting, it’s just a matter of how long I can maintain the attitude and the amount of time required to achieve that level of performance, and according to Malcolm Gladwell 10,000 hours of work.

Jenn N. is another person whose effort and dedication is impressive, after her performance the night before of doing 3 WoDs, she was at the 10:30 AM class at Patriot to do “Murph”, which is a 30-45 minute suck fest.  I am still trying to recover from my single attempt at “Murph” this morning, and she finished yesterday under 40 minutes, I don't care who you are, even if you don't know anything about Crossfit you would understand how much of an impressive feat that is, and it's probably just par for the course for her.

So enough of my bullshit, here is the video from last night…

Lesson in persistence from Andrew Z.



Yes he literally falls on his, and picks himself up to do it again.








 WoD – "Murph" Yeah it sucked.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

So that's how my Saturday morning started.  The night before I spent a great deal of time thinking about how to handle this workout, first it involves running which I hate, then it involves pull-ups which I am awful at, and then it has push-ups which I am barely capable of doing, then it has 300 squats to make the running oh so much more fun.

I had to use resistance bands for the pull-ups, a black and green one, and did a large portion of the push-ups from my knees.  I long for the day when I don't need assistance in these movements.

During the first mile, it was hard not to run faster, my legs felt tired, and I was getting salty as I watched all the other guys run way ahead of me…remnants of being the fat kid in school and always being last during PE.  I told myself that this is a long WoD and that I should push myself harder during the middle parts.

When I got back into the gym, I realized that I had finished the mile in 8:05, which was faster than I anticipated, when I was running I would have sworn to you it was a 10 minute pace.

I started by trying to break up the work by rounds, 10 pull-ups, 20 push-ups, and 30 squats.  After the 2nd round, I realized it would take forever, so I started adding 80-100 squats each round.  I then also added a few pull-ups per round, by the 5th round I had finished all of my pull-ups and air squats.  Leaving 40 push-ups to finish the workout, alternating between form the knees and regular, doing the last 20 all from my knees because my chest could no longer take it.

I was the last one out of the gym, and started my second mile as the next class started to gather for their warm-up.  I asked Dan to keep the clock running because I was going to finish this bitch.  When I stepped out the door of the Patriot, the clock was at somewhere between 37-38 minutes.  The run sucked. 

I again started last, and found myself wheezing during the first 400 meters, somewhere between the turnaround point, and the start of the uphill, my breathing became regulated, and the run wasn’t so bad.  There was one other person in front of me, a woman who I’ve seen before but haven’t really met.  She had set out to do the entire thing as well, she had at least 100 meters on me, and my desire to not be last is what kept the pace faster. 

So I have to thank her, whoever she is, I eventually caught her as she had reached the point of walking and then running, so when I passed her I said “Let’s go, keep a steady pace”, and I tried to repay the favor by being the rabbit now.

When I turned the corner for the last 15-20 meters I tried to sprint, but it was more like an actual run.  I ran into the gym, and looked at the clock, 46:15.  I believe the my exact words as I walked across the floor was “Fuck me!”

Paleo Meals Day 22


3 responses on “01/28/2012 Captial Throwdown & Hello “Murph”

  1. Sherri U

    thanks. Have I ever mentioned I hate burpees? 🙂
    Trying to rank running, burpees and lunges on my HATE, or make that the CHALLENGE list. It is a toss up depending on the day.

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