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Old 08-25-2008, 04:06 PM   #1
Jerry Martin
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Q's on Murph

So, I did Murph for the first time today.

It was pretty hard to do the second mile to say the least. I walked for most of it.

I broke it up in the following way;
6 Pullups, 12 pushups, 18 squats x 4 = 24
5 Pullups, 10 pushups, 15 squats x 3 = 15
4 Pullups, 8 pushups, 12 squats x 3 = 12
3 Pullups, 6 pushups, 9 squats x 3 = 9

so I really did 1 mile, 60 Pullups, 120 pushups and 180 squats then a mile to finish. My time was 50:00 flat.

Is how I broke it up o.k. or should I stick with one exercise until I finish it?

What say ye, O Great Peanut gallery?

Jerry
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Old 08-25-2008, 04:12 PM   #2
Derek Franks
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Re: Q's on Murph

It's fine to break it up or do them straight through. Different effect. If you split it up, it's a little like doing a 20 round cindy with a mile on either side... nasty.
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Old 08-25-2008, 04:42 PM   #3
Stephen Flamm
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Re: Q's on Murph

And of course, if you don't, then it's a horrible, extended version of Angie. With a mile on either side. Nasty.
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Old 08-25-2008, 06:46 PM   #4
Jack Gayton
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Re: Q's on Murph

I do it exactly like Derek said.. 1 mile run / 20 round cindy / 20 mile run ..

I use a gym timer so I know if I'm on track. I set it for a 45 second interval w/ 15 second rest. That way every round is 1 minute (in theory).

Either way, it's a killer. Every time I do it, I convince myself that it's not that bad. Then I find myself stumbling through that last mile.. Good times.
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Old 08-26-2008, 09:31 AM   #5
Jerry Maestas
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Re: Q's on Murph

The first time I did this I didn't break up the exercises. It makes for a really crappy last mile run. I am going to break it up this time by doing 10 rounds of 10, 20, 30 respectively and then finish up with the run. I don't know how this will work, but that is my goal. I do this one tomorrow. One more day to mentally prepare!!
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Old 08-26-2008, 09:34 AM   #6
Michael Blazek
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Re: Q's on Murph

Quote:
Originally Posted by Jack Gayton View Post
I do it exactly like Derek said.. 1 mile run / 20 round cindy / 20 mile run ..
20 mile run! I know thats a typo, but if anyone can do that they are sick! Truely sick!
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Old 08-26-2008, 01:40 PM   #7
Heather G. Patterson
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Re: Q's on Murph

Ok-So I am very new to crossFit (this being my 3rd workout) and Murph was a challenge. I am not sure I did it right, but this is what I did this morning.

Ran 1 mile warmup then stretched

Ran 1 mile (6:12)

Did 50 pull ups with assitance from a pull up machine (1/2 my weight +1): series of ten at a time with 15sec-30sec rest
100 push ups from my knees in set of 25 with 10-15 sec rest
150 squats (series of 75 rest 75)
repeated above (with a little more rest )

Ran 1 mile (didn't time this one, didn't really care at this point, just wanted to complete) which I did (figure it was about an 8 minute mile)

Total time: 41:55. Don't know if this good, bad, or what. I thought I could go faster.....input or suggestions.
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Old 08-26-2008, 02:39 PM   #8
Stephen Flamm
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Re: Q's on Murph

Heather,

Pretty impressive 1st Murph effort. You will probably find that you can go much faster by partitioning the movements into smaller groups, say 5 pull-ups, 10 push-ups, and 15 squats, or 10-20-30. That way you eliminate those rest periods where you're not accomplishing anything other than, well, rest.

But still, excellent work, not start moving towards unassisted PUs and push-ups off the knees...
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Old 08-27-2008, 08:13 AM   #9
Heather G. Patterson
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Re: Q's on Murph

Thanks for the input. If I had done it the way you suggested, I know I would have gone faster, but I was thinking I had to take each muscle group to exhaustion, do I need to change my thought process?
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Old 08-27-2008, 08:58 AM   #10
Stephen Flamm
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Re: Q's on Murph

"Murph" is one of the few WODs that actually allows partitioning, so while it's not necessary to do it that way, you do have the option. Most WODs, like "Angie," call for completing all the reps of one movement before moving on to the next. Today's WOD is the same - complete all of the HSPUs, then all of the pull-ups, and so on.

So for "Murph," you can choose, but remember that ultimately you are trying to complete all of the rx'd reps in the shortest amount of time. Play around with it, and realize that going straight through is effectively a different workout than partitioning, and going 5-10-15 has a different affect on your body than 10-20-30 and 50-100-150.
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