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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-19-2006, 12:19 AM   #1
Sean Manseau
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there seems to be some disagreement on the comments page vis. how we're allowed to break up the 100 pull-ups, 200 push-ups, and 3000 squats (i mean 300, it'll only feel like 3000) of murph. i'd always imagined doing it as 10 rounds of 10-20-30, but others are claiming we should do it straight through in broken sets. what do you old hands say?
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Old 04-19-2006, 12:48 AM   #2
Lynne Pitts
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Straight through, although I believe a review of the archives will reveal lots of folks breaking them into rounds.
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Old 04-19-2006, 04:24 AM   #3
John Frazer
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I e-mailed Coach about this and he forwarded me Murph's original e-mail describing the workout -- I don't have it handy but Coach's interpretation was that you could break it up however you needed to.

I've only done it once but broke it down as 20 rounds of "Cindy" (5 pullups, 10 pushups, 15 squats) and it was tough enough.
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Old 04-19-2006, 04:51 AM   #4
Larry Lindenman
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I believe the intent is to go straight through (I broke in sets of 20 - 25 last time). I don't think you will blunt any training effect by doing this "Cindy" style...but I wouldn't count that as an "official" time.
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Old 04-19-2006, 05:28 AM   #5
Allen Yeh
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The last time I did Murph in august of 05 there was a bit of debate on the message boards on how to approach Murph here is the link from that thread:
http://www.crossfit.com/discus/messages/24/13217.html

I personally broke the workout down Cindy-style 20 rounds of 5/10/15. This time around I might go at it angie style just to see the difference in time and effort.

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Old 04-19-2006, 07:30 AM   #6
Sean Manseau
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300 squats and then another mile run. that's cold.
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Old 04-19-2006, 11:51 AM   #7
John Messano
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this depends on one's level of fitness.

if you're able, I say attack the WOD as written.

However, if attacking it means doing most of the 100 pullups in mini-sets of 1 or 2 reps, then some kind of modification might be in order until one has better muscle endurance.

I'm always concern when my WOD is taking close to 60 minutes. That's a long time to maintain intensity. Of course "Murph" is my exception. I like struggling through this one.
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Old 04-19-2006, 12:03 PM   #8
Sean Guerrant
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Thought some of you might find this interesting. I posted this on the comments page today.

"Total time 54:44 (no armor).
Interesting science experiment on lactic acid tolerance. If I do this "Cindy" style, I can do it in 40 mins (i.e. 5 pulls - 10 push - 15 squats x 20 rds in 20 mins) with a mile on either end. I know 'cuz I've done Cindy twice at 20 rds in 20 mins. Even 2 slow miles at either end means under 40. But doing it as all 100 pullups, then 200 pushups, then 300 squats, adds over 15 mins to my time!! Just something I noticed."
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Old 04-19-2006, 04:47 PM   #9
Charlie Jackson
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I know 'cuz I've done Cindy twice at 20 rds in 20 mins. Even 2 slow miles at either end means under 40.

You're assuming that jogging for 10 minutes before doing Cindy will have no effect on your Cindy time. I don't think that's a fair assumption. It will definitely slow down your cindy time if you jog for 10 minutes before doing it.
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Old 04-19-2006, 09:31 PM   #10
Sean Guerrant
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No, Charlie, it's not an assumption. I think what you mean is that a jog at a quick enough pace before Cindy would alter my Cindy time, which is true (theoretically), but since I can run close to a 6 min mile, a 10 min jog before Cindy is nothing more than loosening up and has almost NO effect on Cindy time. I could run an 8, take 2 minutes rest, and it would be like starting Cindy fresh. So, while I agree with your point (in general), an 8 min mile isn't going to drastically alter my Cindy time - next time this comes up I would be happy to prove it. Additionally, they're also about two different types of endurance and not in a direct correlation. But I get the point you're trying to make.
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