The traditional crossfit memorial day workout:

“Murph”
1 mile run
100x pull-up
200x sit-up
300x squat
1 mile run

for time. partition pull-ups, sit-ups, and squats however one sees fit. wear a 20 pound vest if you want to.

57:22

I was pleasantly surprised with how “not bad” murph turned out. I am still unsure about my pull-up capacity as I usually do pull-ups in sets of two or three, but I wanted to see what my time would be if I did it Rx. And I thought I had a great chance to get on the leaderboard. My running still sucks; I thought I was going to run the first mile at a 10 minute pace, but I still managed to do it in nine. Regardless of my pull-up capacity, I knew that quantity of push-ups would be a problem, so I planned to partition the bodyweight exercises as:

20 rounds of:

• 5 pull-ups
• 5 squats
• 5 push-ups
• 10 squats
• 5 push-ups

That scheme went surprisingly well. I always could do the push-ups unbroken. I sometimes broke the 10 squats into two sets by pausing a few seconds after the first five, but I probably did not have to do that. I did the pull-ups two at a time, three at a time, or even five at a time. I did have some enforced breaks as two other people were near me and all three of us couldn’t do the pull-ups with hitting each other, but enforced rest was welcomed. It is good to know that I can repeated chain together five kipping pull-ups in a row even when tired. I actually usually dropped because I felt my grip change and I did not want to risk ripping my palms. I had preemptively taped my hands, but my tape job got messed up in the middle.

The second run sucked. I ended up walking the during the uphill part because I could walk faster than I was running it. I think I did the last mile in eleven minutes.

I did made the leaderboard! Woo!