As always, I have to start my Murph post with a thank you to the folks who have served, are serving, or will soon serve in our nation’s military. Your sacrifices in the name of our continued freedom do not go unnoticed and we offer our gratitude this Memorial Day.
We weren’t sure if we would be able to attend this year’s Murph at CrossFit Continuum due to the yearly soccer tournament in Denver. Though Mickey didn’t play this year, AJ did and had four games spread across the first four days of the tourney. She was asked to play with the next higher team in her age group for our club and did a great job. Thankfully she didn’t get hurt (beyond some bruises) in the process. And because they didn’t have a game today, we were able to make it to the morning Murph heats.
We arrived as most of the 8am heat was half-way through or finishing up. Many determined faces and a lot of sweat greeted us as we went through the doors. Mickey, Ev, and I warmed up a little while they were wrapping up and AJ spent the time taking pictures (coming off 4 days of soccer with another 2 days of tryouts coming this week, we didn’t argue)!
Our 9am heat was full of familiar faces. Bill, Brent, KB, Katy, Emily, Drea, Nancy, Dan, Megan… it was a great group to run with. Ev decided to row to start off this year. Mickey and I ran.
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 Mile Run
When I went in this morning, I gave myself the option. Run hard and get through half the pull-ups/push-ups/squats, decide if I could continue, and either way run another mile. I partitioned the reps into rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) and got through 10 rounds, which was half the total Murph.
At that halfway point, my shoulders were on fire. My pull-ups were fine. My air squats felt ok. But push-ups were the problem. I even did ok on the first mile, coming in not far behind the main pack of athletes.
On my second mile, the wheels fell off. I only ran a little and walked a lot. My shoulders and back knotted up and it was a struggle to just be moving forward. I did run a little, but it was in fits and starts and nowhere near as consistent as the first mile.
I finished my 1/2 Murph in 47:32 and was fried. I watched as my wife and eldest finished the whole thing (Mickey was right at an hour and Ev finished just a couple of minutes after that). They kicked butt.
Though I started with the intent of finishing a full Murph today, that was not to be. I have been listening to my body more and I think honestly that was a good thing. And honestly I was disappointed until I started looking at things historically…
- 2013 – My first Murph. I split it with Mickey and finished in 65 minutes
- 2014 – We did a modified Murph at home – push-ups, air squats, and sit-ups – no idea on time
- 2015 – I did a 1 mile run/walk, 1/2 Murph and DNF
- 2016 – I started with a 2000m row, did 1/2 Murph, and walked a mile in 52 minutes
- 2017 – I split it with Mickey. She ran a mile and I rowed. We each did 10 rounds, Cindy-style. And we finished in 55 minutes.
- 2018 – Ran both ends of 1/2 Murph and finished in 47:32. That’s a 5 minute improvement over 2016 and 8 minutes better than 2017.
So I would say that’s slow but steady improvement. 🙂 Someday I will do a full Murph. When that happens, I may try the next year with a weight vest.
But I am no longer disappointed and happy with my performance. I knew when I saw Dan Meade finishing all of Murph with a weight vest and running when I was running, I was doing ok. (He finished in 41:37 the first time he did it today — he’s a badass and did a second time without a weight vest 3 minutes faster.)
Next year I’ll do better. Definitely. But I’m happy with this year.
Great work Continuum family – you all rocked it. 🙂