CrossFit WOD: Happy 4th of July! Celebrate with "Murph"

Today we celebrated our great country's birthday with the hero workout "Murph." Now I've done Murph before, but this time was special for the following reasons:

• My wife got to experience it.


• It was a holiday


• Kate Rawlings (from CrossFit Cleveland - going to the 2010 CrossFit Games!) showed up and worked out with us!

Murph is the following:

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

For time! (20lb weight vest optional)

My first mile, I trotted a sub-6 minute mile! Too fast I think for this WOD. But I ended up finishing at 35:33. Pretty close to my last time, but I shared a pullup bar with 3 guys so I had to do a bit of waiting. I think I could've done it faster though.

I'm super proud of my wife for doing it to scale! She got 54 minutes and some change, but did everything. So awesome!

Here is the crew, as well as Kate Rawlings and myself:



Me and Kate, a 2010 CrossFit Games competitor!