Today, we’ve got a special treat. We’ve asked Robyne Gioco, who’s been with us since day one, to write up her experience with her very first Murph (which she finished in 60:31!). Sit back and enjoy!
My First Murph
by Robyne Gioco
I’m not sure what I was most scared about: Actually doing the Murph WOD or writing a blog post about it.
When I Googled Murph, the first article I came across described it as “CrossFit’s most dreaded WOD!” I immediately thought, “What have I gotten myself into?” But as I read the background on the Murph WOD, I realized what an honor it was to be part of this workout.
Named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, this workout was one of Mike’s favorites and he’d named it “Body Armor”. It is now performed by CrossFitters all over the country.
It’s true, I was terrified to do this WOD. It is the most challenging workout I have taken on since joining CrossFit last year. In case my riveting blog post hasn’t made you Google what it entails, it is:
– 1 mile run
– 100 pull ups
– 200 push ups
– 300 air squats
– 1 mile run
You have to start and end with the the one mile runs, but you can break up the rest of the workout as you wish. Thankfully Coach SqWatts gave several options for this, including doing the math for us. Many of you know my aversion to math so if left to my own devices, I would likely still be at the box trying to figure out the calculations. There was also the option to scale the workout. Hello, ring rows!
We all grabbed cards to help us track our rounds and…GO! The first mile run was actually a nice way to get into the groove of this WOD. It was great to run as a group and get warmed up before really jumping into the heart of Murph. I chose the 20 rounds of 5 push-ups, 5 squats, 5 pull ups (ring rows, in my case), 5 squats, 5 push-ups, 5 squats. I’m better with smaller numbers (humor me). The first couple of rounds flew by but before long my shoulders started to scream (or was that me?) and my thighs began to burn. I turned off my brain, which was saying, “Ha! You really think you can make it through this?!” and soon found myself digging in and finding a nice pace.
Before long I had 10 rounds to go, then 8, then 5 and then I was done! Time for that final mile. My brain knew what I had to do but it couldn’t convince my legs to get moving. After walking the first lap, I found myself slowly jogging off and on and finally, on my last half lap, I decided to go for it. So I ran…stomach churning, breathing heavily…toward the finish.
I completed Murph at 60:31. It was a far better time than I imagined or hoped for. The support from everyone was amazing; it was truly a group effort. We headed back out to cheer on others finishing the run and everyone joined in the final lap before heading back in to enjoy food and brew. The perfect ending to such a challenging WOD. I walked in terrified and walked out proud of this accomplishment.
Lt. Murphy gave his life for our country and our freedom. I can’t think of a better or more fulfilling way to honor his memory than the Murph WOD on Memorial Day at CrossFit Zenith. Next year I hope to do Murph again, but this time CrossFit’s “most dreaded WOD” better be scared of ME!