Jeff was kind enough to lead the 8:30 session so that I could work out. I set a goal to achieve new PR for Hero WOD Murph, having completed in 55:04 last year. I knew that I’d have to have a game (the “m” isn’t silent) plan. And that I’d have to keep focused.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
As with previous years, I didn’t partition and I did wear a 20# weight vest. I also completed strict push-ups, i.e., feet together as well as chest and thighs touching the floor.
Jim joined me for first run and we clocked a mile in about 6:40. That was a very good start. I didn’t feel winded so I quickly began pull-ups. I stuck with my plan and completed 20 rounds of 5 reps, never going to failure and never missing a rep. I recall completing in 16 minutes and change.
Two hundred pushups are a challenge. I managed to stick with plan once again and completed 5 reps at a time through 100. I then began completing in rounds of 4, 3, and sometimes even 2 reps. I completed the very last 3 reps as singles. Pushups took me twice as long to complete as pull-ups.
I completed air squats in sets of 10 reps through 250 and completed the last 50 in sets of 5 reps. I did, however, rest very little between sets for the last 50 reps. I glanced at the clock before the mile run and it read 44 minutes and change. I had 10 or so minutes to run the last mile. This gave me a boost of confidence, as I knew it was likely that I’d achieve a PR.
That last mile was gruesome, and there were numerous times when I had to will myself to continue running. I very much wanted to walk, particularly up the hills. I feared that if I did begin walking that I wouldn’t be able to run. I sprinted to the finish. Estimated time of an 8-minute mile.
Time = 52:22. That’s a 2:42 PR. I’ll take it!
i now admit that I didn’t think that I was going to able to achieve goal of new PR. There were quite a few times when I told myself that It’d be okay to complete as prescribed and not achieve a new PR. Sometimes I’m glad that I don’t listen to myself.
Coach James had mentioned completing “Drunk Murph” and I thought for sure that he’d join me today. Sadly, he did not. Heflin brought a 12-pack of Miller 64. Shit tastes like beer-flavored water. i joined Helfin, James, Mike, and a few others for a beer. I then thought, “Why the hell not at least give it a try?” And that’s what I did. I didn’t, however, complete for time, as I merely wanted to see how far I’d make it. Through the push-ups, perhaps? Maybe through the air squats?
Drunk Murph1-Mile Run
Drink a Beer
1-Mile Run
Drink a Beer
50 Pull-ups
Drink a Beer
100 Push-ups
Drink a Beer
150 Air Squats
Drink a Beer
1-Mile Run
Anthony and Luke joined me for the first mile run and I completed the remainder of the workout solo, albeit with an audience that also included Tijuana, Julie, Janet, and Jeff. This wasn’t nearly as difficult as I thought it was going to be. I was never truly drunk and I most certainly did not get sick.
I completed the pull-ups in reps of 3 sets of 10 and 4 sets of 5, the push-ups in sets of 5, and the air squats in sets of 75 reps. Whilst the air squats were slow, I nonetheless kept a good pace. The last mile of Drunk Murph was far easier than the last mile of Sober Murph.
I’d estimate that Drunk Murph took between 75 and 90 minutes, as I didn’t begin until after 11 (I can’t recall how many minutes after the hour) and finished before 12:30.
You do that math. That’s a lot of running, pull-ups, push-ups, and air squats either whilst wearing a weight vest or whilst somewhat inebriated.
Maybe next year I’ll do Drunk Murph whilst wearing a weight vest. That’d be fun!
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