Best day of the year to be at a CrossFit box. At Survival Fitness we beer and grill all day after doing the WOD. Great times with great friends.
“Murph”
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run
* Break up the 100-200-300 however you like. Most everyone does 20 “Cindy” rounds, which are 5-10-15.
Last year I finished in 44:26, so I was looking to demolish that time this year. My goal was to get the runs done in a combined 16 minutes and do each “Cindy” round in under a minute, to get me a time of about 35:00.
Went out faster than planned in the first mile, running with Michelle and Kevin, taking just over 7 minutes. I did my first 10 rounds of Cindy in sub-1:00 pace, but the push-ups and squats started to slow me down in the 2nd half. Headed out the door for the run at around 31:00. About a 1/4 mile in, my back started to cramp up, which has never happened before. At that point it turned into a battle to hit sub 40. Thankfully my back eased up in the 2nd half of the mile. Then Michelle came out and sprinted the end of the run in with me for a nice push.
Finished in 39:41, a PR by over four and a half minutes! I’ll take it. My goal was pretty ambitious. Now it’s time for beer and brats!
Nick Momrik's Fitness Logs 