Murph

Due to CHOGM here in Perth, Friday was a public holiday and the box had just one workout planned... Murph.

For those unfamiliar with Murph, It is a HERO Wod (so you know it's badass). Consisting of:
-1 mile run (1.6km)
-100 pull ups
-200 push ups
-300 air squats
-1 mile run
*Rx is with a 20lb (9kg) weight vest!

What was cool about this workout was that i was able to see how far i had progressed in the past 10 or so months, able to see the hard yards that have been put in, start to pay off. The first time i did Murph was when i had just started crossfit at the beginning of the year. I was 3 kg lighter, did it without a weight vest, used an orange band for pull ups and got a time around 54 minutes. 10 months later I am doing it prescribed and in a time of 48:25.

My strategy for Murph:
Everyone has their own strategy for murph- mine was to go steady on the first run, break up the middle into rounds of cindy (but for the first 10 rounds do 10 pull, 10 push, 15 squat... then for the last 10 rounds just alternating between pushups and squats), then all out on the last 600m of the run.
Seemed to work well as it got the pull ups out of the way earlyish to reduce time mucking around between sets.

Was an awesome morning and congrats to all who competed in the wod- bring it on next time!