I was disappointed that I wouldn’t be able to make it back to CFD in time complete the Hero WOD “Murphy”. Zeke @ CF Coastal had informed me yesterday that a Hero WOD would be chosen from the hopper. As luck would have it, “Murphy” was chosen at CF Coastal!
Those in attendance were given the option of completing a different Hero WOD, and most chose to do so.
Hero WOD “Murphy”
Run 1 mile
300 air squats
Run 1 mile
I was basically on my own for the WOD, and I used my own watch to record time. My goal was to complete first mile in less than 7:30 and last in less than 8:00. The times were slow as I chose to wear a 20 lb vest for the running (but not the remainder of the WOD) and I was convinced that the distance was longer than a mile. The mile runs @ CF Coastal consist of 6 loops around a course on gravel and pavement, and I was told the loop was 300m. 300 x 6 is 1800, and that’s 200m more than a mile. My other goals were to focus on form, to complete all reps with proper form, and to do 10 rounds of 10, 20, and 30.
It was also 95 degrees and very humid. CF Coastal is not air conditioned, and it was almost as hot inside as it was outside. And that’s okay!
I ran the first mile in 7:30. I took off the vest, and completed the first round unbroken, i.e., 10 pull-ups, 20 push-ups, & 30 air squats.
I completed 7 rounds of pull-ups unbroken, but was unable to complete rounds 7, 8, and 9 unbroken as the bar became very slippery and I just couldn’t hold my grip. I completed rounds 2 through 9 or push-ups in reps of 10, 6, & 4, and the last round in reps of 12 & 8. I completed rounds 2 through 10 or air squats in reps of 20 & 10.
I ran the last mile in 7:45. It was tough, and I contemplated taking off the vest AND walking. I’m happy to say that I did not.
CrossFit Coastal is a great box, and I highly recommend that you visit if you’re in the Wrightsville Beach or Wilmington areas.