Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.
Compare results to May 25, 2009.
I’ve been looking forward to trying to do this while actually wearing a vest. My lovely wife bought me such a vest for my birthday – I’ll leave it at the box for anybody else to try. It’s going to be terrible, but I think in a good way.
By the way, good day to do this. In case anybody hasn’t heard, the story of Murph:
This is one I have always wanted to do. And this day is fitting. I am going to do it with you all tomorrow from home, sans the pull-ups – as I have no bar. Looking forward to this alone…while I love the camaraderie, there is also that special feeling that comes from struggling with nothing but your own thoughts.
This is a gift from the crossfit gods. let’s do this.
…from the MPH gods, Josh. MPH gods…
I can’t make it tomorrow to do this workout with you guys so i’ll be doing it solo at vida. i may make some people cry just watching me.
Dave R.: 44:37 (+20-lb. vest; sub: 3/4x pull-up)
John B.: 44:30
Leota B.: 30:49 (sub: jump-stretch pull-up, blue; 1/2x)
Ryan B.: 46:16 (sub: jump-stretch pull-up, green; 1/2x)
Maiya C.: 45:25 (1/2x)
Brian T.: 45:50
Jeff W.: 35:19 (3/4x)
Mark C.: 28:40 (sub: bodyrow, incline pushup; 1/4x)
Jen O.: 33:57 (sub: 1x bodyrow; 1/2x)
Rob K.: 51:46 (+20-lb. vest)
Mike S.: 45:14 (+20-lb. vest)
Caitlin S.: 38:37 (sub: jump-stretch pull-up, blue; 3/4x)
Kris C.: 44:45 (sub: jump-stretch pull-up, red; 3/4x)
Roselena R.: 35:30 (sub: jump-stretch pull-up, blue; 1/2x)
Josh O.: 39:55 (3/4x)
Sara S.: 30:40 (sub: jump-stretch pull-up, blue; 1/2x)
Holmes H.: 33:40 (sub: jump-stretch pull-up, blue; 1/2x)
Antonio G. 43:06
Lisa C.: 32:30 (sub: row, jump-stretch pull-up, red; 1/2x)
Ryan D.: 25:30 (sub: jump-stretch pull-up, red: 30:40; 1/2x)
Mayra C. (sub: jump-stretch pull-up, blue; 1/2x)
Christine S.: 12:02 (sub: 30x lunge for run, 2x bodyrow, incline pushup; 1/4x)
David S. 42:13 (3/4x)
Jeremy N. 52:15 (sub: 1x bodyrow)
Josh M. 42:49
Sean M. 42:13 (1/2x)
Jen M. 41:22 (1/2x)
Teal B. 39:12 (sub: jump-stretch pull-up, green; 1/2x)
Katie M.: 43:06 (sub: jump-stretch pull-up, red, 3/4x)
Joe P.: 51:43
Johnny A.: 35:10 (sub: jump-stretch pull-up, blue; 1/2x)
Joseph P. 34:37 (1/2x)
Joe F.: 42:03
Livia S. 36:06 (sub: jump-stretch pull=up, blue; 1/2x)
Adam H.: 42:35 (1/2x)
Derek B. 35:16 (3/4x)
Andrew R.: 37:03 (3/4x)
Campbell R. 15:02 (sub: 1x bodyrow; 1/4x)
Ricky B. 41:37 (3/4x)
Bill G. 33:48 (3/4x)
Jim M.: 37:29 (sub: jump-stretch pull-up, blue; 1/2x)
Thomas M.: 36:28 (3/4x)
Syed Q.: 16:53 (sub: jump-stretch pull-up, blue; 1/4x)
As much as I wish I had finished in 39 minutes, I think it was closer to 45. My time may have been switched with Mike’s. To everyone in vests this morning…wow. You rock.
Team: Great work.
Mike: Damn…really nice job.
Thanks, coach. Lotsa fun this morning. Let’s make this a once-a-year thing.
This was fun. I thought it was gonna suck…but coaches know best and I was scaled appropriately so that it was a challenge, but an attainable one.
It was the first time that I think I’ve done a Hero workout…not positive. I have definitely known about Murph (the man not the wod) for some time. Just an amazing story of bravery. Glad it was one of my first hero workouts.
Coach is consistently telling me to get out of my head. I find myself looking around for sympathy during some metcons 🙂 During the workout I just kept thinking that this man never gave up. Murph was already shot several times before his communicator was KIA’d and he took the radio and fought his way to a point (no cover) where he could communicate to get support. So just imagining that scenario and knowing that he pushed himself to the edge kept me saying to myself, keep fighting till the end.
Coach, I hope we do this workout in about a years time. I’ll have pullups…and i’ll be minus 40 some lbs so putting on the 20lb vest won’t be an issue and I’ll honor Murph the rx way.
Well said, Pappy. Well Said.