50% of Murph

Went to the 4:30 class.

Warm-up

  • 200m Run
  • 3 Rounds
    • 15s Bottom Squat Hold
    • 15s Bar Hang
    • 20 Jumping Jacks
  • 2x
    • 5 Wall Ball Burpee Passes (14#)

Conditioning

1/2 “Murph”

  • 800m Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Air Squats
  • 800m Run

I’ve never tried this before. I decided to break it up into 5 rounds of 10-20-30 instead of the traditional 5-10-15. Nice little challenge. I didn’t push hard on the run and came in at exactly 4 minutes on the clock. I did each set of pull-ups unbroken without a problem and tried to keep rest short between 2 sets of 10 push-ups. Tried to keep moving on the air squats, but definitely slower than doing sets of 15s. I thought I pushed a little bit in the last 200 meters of the run, but who knows; I may have just been fatigued and it felt like I was pushing.

Finished in 17:25. I was surprised to see that rank as a 94 on BTWB! Last year I did the full one in 37:11, which was a ranking of 91. I don’t remember it ranking that high either.

Gymnastics Test

Since the pull-ups felt so good, I decided to go for a big set after resting and came off the bar after 30. Didn’t even realize it, but that’s the same as my PR! I need to test that out fresh one day.

Skill Conditioning

  • 400 Double Unders

Fuck that’s a lot of dubl! Took me 7:15. Was trying to get 20-30 reps at a time.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s