My First Murph

Coach Johnnie: I took my first CrossFit class on May 8, 2014. Little did I know that in three short weeks, I’d participate in my first Murph workout on Memorial Day. Thankfully, I didn’t know what I was in for until a few days before.

For those of you who are new to CrossFit, like I was, you may not know what Murph is. It is a challenging Hero WOD which includes: 1 mile run, 100 pull ups, 200 push ups, 300 air squats, and another 1 mile run. Many people preform this partitioned in 20 rounds of Cindy. It is also RX to use a weight vest…woof

I thought I was out of my league to say the least…but thanks to CrossFit there is always a way to finish a workout. That’s not to say it was easy.  While doing Murph, there were several times I thought it would never end… but I did it.

Let me paint the picture for you:
  • I hated/sucked at running 
  • I did not have 1 pull up
  • I couldn’t get my chest to the ground for push ups
  • And air squats, well ya know, those just get real spicy after a while

My first Murph experience went a little like this: 

Everyone in the gym came in on Memorial Day to do the workout together, and it was blazin hot! I walk/jogged the first mile. I did ring rows instead of pull ups. I did push ups with an plate under my chest so I didn’t have to go down as far. I did all my air squats…slowly. And I walked my last mile. I took me right around 55 minutes.

Mind you, I’m not sure I’ve ever finished Murph faster than that due to the fact that I’ve gotten better at movements each year which adds more challenges.  The next year I did Murph with kipping pulls ups and regular push ups which took me a lifetime. The next year I did the same but a little faster.

For my fourth Murph, which is this year, I’m going to do it with a weight vest. In four years, I’ve gone from zero pull ups to attempting 100 with 14 extra pounds on my body.

2014 - 145# Back Squat 2018 - 240# Back Squat
2014 – 145# Back Squat
2018 – 240# Back Squat

I promise you will see improvement year to year whether it’s for Murph, other benchmark workouts, lifts, or just personal growth. But it does not just happen by itself.

I heard the saying one time that you have to be “patient but persistent.”  Change may not come tomorrow or next week or next month, but you have to be working at it tomorrow and next week and next month in order to see the change next year. Stay consistent. This is not a quick fix but a choice you make everyday to be a better you inside and out of the gym.

Take aways: I hated running 4 years ago and still do—I swear I’m working on this. I have gotten way better at almost everything due to being committed to the process and being patient in waiting for results. Participating in Murph is an amazing opportunity to challenge yourself alongside the other Infiltrate athletes at all levels who are in the same struggle as you!

Can’t wait to see everyone kick butt at Noon on Memorial Day as we take on this awesome challenge together!

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