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Started By
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Joined the *unoffical* Murph Team today!
Posted on 1/28/23 at 11:20 am
Posted on 1/28/23 at 11:20 am
*Unofficial* because I didn’t use the weighted vest. My weighted vest is my gut 
Woke up this morning and decided to try my first Murph. It was a beast for me.
After running the first mile, I decided to break the workouts into 20 sets of 5 pull-ups, 10 push-ups, and 15 squats. The limiting exercise for me was definitely pull-ups as I’m pretty large with bad shoulders. I was able to complete them without assistant bands though.
I completed the final set right under an hour and started the final mile run. First step, right calf cramp. Next step, left calf cramp My dumbass did legs last night so my body was giving up. Hobbled the final mile and finished with a final time of 1:16:36.
Here’s to improvement next time and LT. Michael P. Murphy who gave the ultimate sacrifice for our country.
Woke up this morning and decided to try my first Murph. It was a beast for me.
After running the first mile, I decided to break the workouts into 20 sets of 5 pull-ups, 10 push-ups, and 15 squats. The limiting exercise for me was definitely pull-ups as I’m pretty large with bad shoulders. I was able to complete them without assistant bands though.
I completed the final set right under an hour and started the final mile run. First step, right calf cramp. Next step, left calf cramp
My dumbass did legs last night so my body was giving up. Hobbled the final mile and finished with a final time of 1:16:36. Here’s to improvement next time and LT. Michael P. Murphy who gave the ultimate sacrifice for our country.
5
Posted on 1/28/23 at 11:43 am to Gings5
It’s a good full body workout.
I usually partition the 100-200-300 into 20 of 5-10-15 as well.
I’ll wear the vest again this May.
I usually partition the 100-200-300 into 20 of 5-10-15 as well.
I’ll wear the vest again this May.
Posted on 1/28/23 at 11:44 am to Gings5
Nicely done!
And you will definitely improve next time. A lot of people screw up on Murph simply by not pacing the first half properly. I’ve seen so many people go way too hard on that first mile and the first 10 rounds of Cindy. Just blow themselves up way too early.
And you will definitely improve next time. A lot of people screw up on Murph simply by not pacing the first half properly. I’ve seen so many people go way too hard on that first mile and the first 10 rounds of Cindy. Just blow themselves up way too early.
Posted on 1/28/23 at 11:58 am to Salmon
When I do Cindy as a stand-alone, I try to make it an EMOM and force myself to rest until the end of the minute every round.
Posted on 1/28/23 at 12:03 pm to Salmon
I thought for sure that I would finish under an hour so that’s my goal for next time. I’m gonna try some different sets to knock out the exercises in different orders. Probably start with AMRAP on pull-ups.
Posted on 1/28/23 at 12:53 pm to Gings5
Great job. Murph with a vest and straight through without Cindy is a different animal.
Posted on 1/28/23 at 1:03 pm to Blutarsky
Yep. That is how I have always tackled Murph.
I do 5-5-5-15 EMOM. I can usually hold that pace for the first 15 rounds or so.
One of these days I’m going to attempt Murph strict. Maybe after I get partitioned under 40.
I do 5-5-5-15 EMOM. I can usually hold that pace for the first 15 rounds or so.
One of these days I’m going to attempt Murph strict. Maybe after I get partitioned under 40.
Posted on 1/28/23 at 1:12 pm to Salmon
quote:
One of these days I’m going to attempt Murph strict. Maybe after I get partitioned under 40.
I did it partitioned twice this year without a vest because of my shoulder. I hit 38 and 42. Not sure what the vest workout would’ve been. I did it years ago straight through with a vest and I think I was right around 1 hour.
Posted on 1/28/23 at 1:59 pm to BigPerm30
My best with vest and partitioned is 42 something.
But that was during 2020 when the gyms closed so all I was doing was Murph style workouts at home.
But that was during 2020 when the gyms closed so all I was doing was Murph style workouts at home.
Posted on 1/28/23 at 2:06 pm to Gings5
Nothing wrong with partitioning.
My strength #s are down since first time doing Murph in 2016, but losing a little weight (only 5 lb) and getting much better at running have def made the workout more approachable.
Last year I did it at my current CrossFit gym the Saturday before Memorial Day with a 20 lb vest partitioned 5-10-15 x 20 and again on Memorial Day at old CrossFit gym partitioned same way without vest
My strength #s are down since first time doing Murph in 2016, but losing a little weight (only 5 lb) and getting much better at running have def made the workout more approachable.
Last year I did it at my current CrossFit gym the Saturday before Memorial Day with a 20 lb vest partitioned 5-10-15 x 20 and again on Memorial Day at old CrossFit gym partitioned same way without vest
Posted on 1/28/23 at 2:25 pm to mmill32
How much of a time difference does the vest make for you?
Posted on 1/28/23 at 7:43 pm to Gings5
I just purchased my first vest, I’ve been doing Murph for a few years but getting ready for my first full
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