Murph on 50th - JP Fitness Forums

Bill2380 · 10-02-2005, 12:26 PM

On my 49th birthday, July 12th, I wanted to set some goals for the next year. 50 is a milestone and I wanted them to be something big. I'd like to share the road to the fitness goal with the people on this forum whom I've grown to respect very much. About that time I found Cross Fit through this site. I've been doing the WODs since Sept 5th. I'm now able to complete about half of them without modification. My goal is to complete the workout known as "Murph" on my 50th birthday. Murph consists of a 1 mile run, 100 pull ups, 200 push ups, 300 squats and another 1 mile run. Following that I'm going to shower and drink a lot of beer at the surprise party I expect my wife and son to throw for me. I'll prepare for the athletic part of the day by completing the regular Cross Fit workouts with a possible few weeks of Craig's TT as a break since I enjoy his programs and already paid for the all access pass.

Bill2380 · 10-02-2005, 12:36 PM

Sunday 10/02/05

Deadlift 135lbs 9 sets of 5 reps
Seated Press 95lbs 9 sets of 5 reps
Time 10:30

WOD called for 225 lbs deads. I'd never really done dead lifts until I did Book of Muscle this spring and summer. I'd always mistakenly believed that they would hurt my back. I'm keeping the weight managable and working on form now. WOD called for hand stand push ups. I haven't even attempted them yet. 95 lbs was probably too light for these. I'll increase next time and work on Buk's assisted technique soon.

Bill2380 · 10-03-2005, 06:44 PM

Monday 10/03/05

Virtual Shoveling -45lb Plate
Push Ups
Rounds of 30-25-20-15-10-5
Time 15:00

Virtual Shoveling http://www.crossfit.com/cf-video/virtual-shoveling.wmv is as hard as it is stupid looking. I was going to do sit ups after the work out. No way, my lower abs are cooked. Also tough on hands and forearms. I actually looked forward to the push ups as a rest. A real cardio treat. Amazing how we modern college educated types have to reinvent something my grandfather had to do in a coal mine to eat 80 years ago. Checked times on Cross Fit site and found mine was about average. I'll take that.

RacerBill · 10-03-2005, 07:23 PM

This looks like it will be a cool log.

Interesting workout! I'll admit I'm fascinated with CrossFit, although at this point the WoDs are way over my head.

That "virtual shoveling" really looks tough! Just curious: do you switch so you don't develop one dominant side?

Keep up the good work!

Bill2380 · 10-03-2005, 07:37 PM

I switched so that I could keep going. This is the 1st I've seen this exercise. I don't plan to do it enough to get too dominant.

Bill2380 · 10-05-2005, 08:07 AM

Tuesday 10/04/05

Basketball night- played 7 hard full court games in 1:30. Drank 3 beers after but came out ahead on calories.

Buk · 10-05-2005, 10:16 AM

Good job Bill, keep up the hard work.

Bill2380 · 10-05-2005, 11:03 AM

Buk, if your back is bothering you I'd stay away from that virtual shoveling. I'm still kinda sore from them.

Bill2380 · 10-05-2005, 08:00 PM

Wednesday 10/05/05

35 lb Dumbell Thrusters 15-12-9
Chin Ups 15-12-9
Dips 15=12=9
Time 14:30

WOD called for 45 lb dumbells, 35 is heaviest I have. Had to split most dips in half. Lots of 2s and 3s for chin ups.

BamaDave · 10-06-2005, 09:51 AM

Great job on the workouts. I'm glad to see that I wasn't the only one caught offguard by the shoveling workout - but I was way way slower than you.

Kaiser · 10-06-2005, 10:14 AM

Yay, another crosfitter. And it's nice hope for me to see you can do a bunch of the workouts unmodified.

Question for you on yesterday's modification: do you do a series (or all) of the pullups and then the dips or do you move back and forth, alternating? Also, I don't know if you caught it, but you are supposed to do 3 pullups and 3 dips to equal one muscle up. So for the first round, the equivalent to 15 muscle ups is 45 pullups and 45 dips.

Bill2380 · 10-06-2005, 10:46 AM

Kaiser, yes I knew about the 3 to 1 ratio to hit the muscle ups. I chose to ignore that little bit of knowledge. I can't imagine doing that many pull ups in 1 session. I did the dips in 2 sets alternated with chin ups. That left a significant number of chins to do in sets of 2 or 3 to finish each round. I guess I'm not "Muscled Up" yet.

Bill2380 · 10-06-2005, 08:11 PM

Thursday 10/06/05

3 Sets Each

Deadlift 135 155 175
Front Squat 95 115 115
Hang Clean Squat 115 125 125
Split Jerk 115 125 135

Still working on form for most of these lifts. Sore wrists a a limiting facor in the squat. I assume some flexability work can help that. I could probably do better in the split jerk if I can keep the weight between the 16" centers in the ceiling. My wife ruined my concentration by yelling "what was that" every time I hit one.

Bill2380 · 10-07-2005, 04:32 PM

Friday 10/07/05

100 Pull Ups

40 minutes

A DAY WITHOUT PULL UPS IS LIKE A DAY WITHOUT SUNSHINE!
Actually left work early so I could get this done before going out to dinner with friends. My wife is right. I must be nuts. Cross Fit says use you best grip, palms facing for me. Did them in sets of 2s and 3s. I saw some of those real Cross Fit guys posted times of about 7 minutes. I don't know how much improvement I can expect at my age, but 7 minutes isn't happening.

Kaiser · 10-07-2005, 04:53 PM

Way to go Bill. Yeah, did you see that video today?? Annie didn't need any help at all!! One strong woman!

Bill2380 · 10-07-2005, 09:56 PM

Just watched it. I wouldn't believe it if I hadn't seen it. No doubt she would kick my sorry old ass. I need to work on that kipping thing. If only I was a little coordinated. Saturday is a rest day. But, I'll be traveling on Sunday so I'll have to pick a random WOD and do it Saturday.

Craig · 10-08-2005, 04:05 PM

How do you do the murph. do you do all 100 pullups before the pushups? Just do a set, rest, then go again when ready?

Buk · 10-08-2005, 05:05 PM

Keep on rocking Bill, you are doing fantastic! I hope you don't mind me answering Craig's question.

"Murph" allows partitoning the pull-up, push-ups, and squats as needed, sandwiched between 2, 1 mile runs. Due to its namesake, it is suggested to wear 20 pounds of body armor or weighted vest, but that suggestion goes ignored by most humans.

Quote:

Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

BamaDave · 10-08-2005, 05:17 PM

Good job again, Bill. I bet you'd like about a month off from pullups! LOL over the weights hitting the ceiling and your wife yelling!!!

Bill2380 · 10-08-2005, 06:41 PM

I took today off. I've got a little tendonitis pain in my inner elbows today. Driving to Pittsburgh Sunday with a birthday dinner and a load of relief supplies for my college student son who hasn't mastered grocery shopping yet. If I get home early enough I'll get a workout in.

Craig, I belive that that are some real Cross Fit types who could bang out 100 pull ups straight. I'm hoping to be able to do it in about 15 rounds by July. BTW I did your "Police Officer Workout" before starting this adventure. Great workout.