Creative Destruction

At CrossFit Oakland

“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.

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(Santa Monica Police Department use Murph as their fitness test, by Again Faster Equipment – video [wmv] [mov])

Rather than hitting this Cindy style, per the recommendations of the fine folks at CFO, I mixed it up

5 pushups
5 pullups
5 pushups
15 squats

20 rounds. That worked out much better because I never went to failure on the pushups.

First run was 8:47, got the rounds done at about 40, and I probably could have squeezed out an extra 30 s from the run to get under 50 but I felt like I was going so slow I was in the 12 min range for the last mile, not the 10 min range. If I had a watch with me maybe I would have pushed a wee bit harder.

Overall, still respectable.

50:33

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