My third year doing this with Survival Fitness. I was in the 9am heat.
“Murph”
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run
* Break up the 100-200-300 however you want.
Definitely no weight vest for me. I don’t need to make a 40 minute workout any harder than it is. 😉 I wanted to go out conservative on the first mile this year and I sure did that. It was about an 8:20, but allowed me to get right into the middle part of the workout. Instead of going with 20 rounds of 5-10-15, I decided to go 4-8-12 this year for 25 rounds. I always die on the push-ups and that seems to allow me to continue through them. Headed out the door for the 2nd mile at 31:17, so I need to run the same pace as my first mile to beat my time from last year of 39:41. Ended up running a 9 minute mile to finish at 40:17, but I’ll take it since I haven’t been doing a lot of conditioning and recently started working my upper body again.
Over 4 heats we had close to 70 people complete “Murph” today. Time for some grilling and beering!
Nick Momrik's Fitness Logs 