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40-Minute Friday


For the last few weeks, our Friday morning workouts at CrossFit Austin have been Monsters of Cardio. There’s been lots of running, interspersed with stuff like burpees and pullups and double-unders and such. The running distances have been longer than usual – 800s or “run for 5:00, 4 rounds” – and the cutoff times for the workouts have been at 40 minutes – twice as long as usual.

Last week, Dave had a revelation. “Coach Wes is trying to get us ready for The Murph.”

Saturday, June 4, CrossFit Austin is participating in the Navy SEAL Memorial Challenge, which means Dave and I are teaming up to do The Murph. In case you’re unfamiliar, the Murph is one of those workouts that will make you cry on two fronts: (1) it’s ridiculously difficult and (2) it honors a military hero who’s life was taken way, WAY too soon. (Learn more about Michael Murphy here.)

The Murph workout is:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

So yes, perhaps our overly-long slogs these past few weeks have been to get us ready for the discomfort that’s sure to come on June 4. This morning’s discomfort looked like this:

WOD
1 mile run
50 burpees
800m run
50 wall ball, 10#
400m run
50 double-unders
My time: 29:31

I finished the first mile in just under 9:00, then hit the burpees in sets of seven. A lucky number!

The 800m run was painful. So painful that it made the wall ball feel like “fun” in comparison. Think about that.

I did the wall balls in sets of eights and tens, for no other reason than to distract myself with keeping count.

The final 400m felt slow, and I fought to keep a nice POSE bounce in my step. I might have taken a short walk break. Twice.

I did all 50 double-unders. In sets of 10 mostly. Until the end, when I tripped on #8. GRRRR! Those final two double-unders were a relief. When I was done, I slowly lowered myself to the floor ’til I was flat on my back – my jump rope still kind of wrapped around my body – and I panted. For a long time.

Now that my cheeks have returned to a regular amount of flush, and I’m no longer exuding buckets of sweat from my body, I gotta say, I’m pretty excited that double-unders are just part of the workout now. Double-unders are my new normal… love that!

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5 Responses to “40-Minute Friday”

  1. Ehsa says:

    Gotta admit I had to watch a Double Under demo on YouTube to understand — yikes! But the whole Michael Murphy thing is so moving … Good on you and your CrossFitt Austin team!

  2. Barbara says:

    Love it. We did Murph a few months ago and Bonita brought me a “present”, a 20 lb vest. OMG….brutal. I’ll be cheering you on in spirit Mel!

  3. Mandy says:

    CrossFit Valor in Cedar Park is doing Murph this Saturday in honor of Memorial Day. I have done a half Murph before, but this will be my first time to do a full one. I actually *might* be looking forward to it. :)

  4. Dawn says:

    Wow! Hats off to both of those WODS!
    I just got my first cheese slicer, I mean speed rope. So much easier to do those reps, but yow, when ya trip! I haven’t tried double unders yet. Speed rope will def help with those!

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