Murph and the Art of CrossFit Endurance

You know you’re doing something special in CrossFit when there are competing camps arguing the right approach for a certain workout. It so happens with Murph, which can take the better or all of an hour especially if you decide to sport a 20lb weight vest as prescribed.
While serious firebreathers may knock out the 100 pull-ups, 200 pushups and 300 squats in a row, most (sane) athletes go for 20 rounds of Cindy (5 pull-up, 10 pushups, 15 squats) to break up the fun… There are whole discussions on whether you should front-load the squats so your second run is easier – but hey, that’s what CrossFit is all about: open source and you get to do it your way, scale as you want and have a ton of fun while at it.
That is sort of what happened today at CFKOP… I considered this a perfect prep for the next adventure race… As usual some of us used this Hero WOD to contribute to our favorite charity – see mine on the right side of the blog.

Hero WOD “Murph”
Wearing a 20lb vest for time:
– 1 mile run
– 100 pullups
– 200 pushups
– 300 squats
– 1 mile run
[TIME: 59:17]