Max and I arrived at CFD just before 6am, and I beat him to MY parking spot. Max wasn’t but 5 or so minutes into his workout when – you guessed it – the shirt came off. At least break a sweat, Max! Griff arrived shortly thereafter, and quickly informed me that he and Max have an open bromance. I’m not the least bit interested.
Today’s scheduled workout focused on skill building for wall ball shots, and the met-con consisted of rowing and GHD sit-ups. I was warming up when lo and behold who should enter the box but the one, the only, the “wodkilla”, Ms. Ashley Thompson Denton! Oh, and her husband Jonathan. It’s always nice to see Ashley! And Jonathan.
What was Ashley doing at CFD so early in the morning on a non-coaching day? She informed me that she was going to do “Murphy”, the WOD that I completed at CrossFit Coastal and that she coached at CFD this past Memorial Day. As Ashley had never performed this “Hero” WOD, she wanted to give it a try – and to honor a fallen hero.
I asked Jack if he minded if I did the WOD with Ashley, and he kindly agreed to allow me to do so. We discussed strategy, and I mentioned that I was considering doing pull-ups, pushups, and air squats in 20 rounds of 5, 10, & 15 instead of 10 rounds of 10, 20, and 30 (like I did at CFC). Sayeth Jack, “You’re not going to be able to do 10 reps of 10 pull-ups unbroken.” I replied, “I only did a few reps unbroken, and that’s because my hands kept slipping off of the bar.” Sayeth Jack, “Yes, because of grip strength.” I replied, “No, because of sweaty, slippery bars.” Jack can be such a Michael Kelley sometimes.
I informed Ashley of my plan, and she informed me that she was going to do the WOD in prescribed order because, in her words, “That’s the way Murph would have done it.”
Those who know me well know that I like a challenge. I considered this a challenge. Thus, my goal was to complete pull-ups, pushups, and air squats in that order. Unfortunately, I didn’t have much time to think about my strategy for doing so. I had to make it up as I went along, and I was generally successful.
Hero WOD “Murphy”
For time (Rx wearing a weight vest, which I did not)
Run 1 mile
300 air squats
Run 1 mile
Ashley and I began the mile run together. I’ve run far too much in the past couple of days, so I didn’t go all out. I finished the mile and began pull-ups at the 6:39 mark.
I did all pull-ups in reps of 5. I learned a valuable lesson today: tape on the bars does help. I completed all rounds but one on taped bars, and slipped off the bar after the 4th rep on that 1 and only round when I didn’t use the taped bar. I ensured that all pull-ups were completed with proper form, i.e., arms fully extended and chin well above the bar. I once again hit my chin on the uppermost bar. Be more careful, Paul!
I did cheer for Ashley. What type of motivation did I provide, you ask? I repeatedly gave her my count, e.g., “75 pull-ups, Ashley!” I then shouted, “Catch up with me!” This at least made her smile. Or scowl.
Uhm, yeah, so I found the pull-ups to be quite easy. Yet another valuable lesson learned: doing 100 pull-ups in reps of 5 is the way to go!
It took me 8.23 to complete pull-ups and begin pushups.
As doing 5 pull-ups at a time worked so well, I continued doing this for all 40 rounds of 5 pushups. I ensured that my chest and right or left cheek (not that cheek, Don!) touched the floor, and that my arms were fully extended at the top.
Uhm, yeah, so again I found the pushups to be quite easy. Still yet another valuable lesson learned: doing 200 pushups in reps of 5 is the way to go! At no point could I not complete a rep, and at no point did I feel like I was going to struggle and/or fail.
It took me 14:22 to complete pushups and begin air squats.
I knew doing 60 rounds of 5 air squats wasn’t going to be very challenging, so I began by completing rounds in reps of 10. This was a mistake, as I could have easily completed 20 or even 25 per round, and I was resting far too much. After completing 100, I began to complete in reps of 20, 10, and 20. During the last 100, I completed in reps of 15 or 20, and completed the last 25 unbroken.
It took me 11:25 to complete air squats and begin to run. This was far too much time, and I would do all rounds in reps of 25 if I had to do it again. Next Memorial Day, perhaps?
Running was exceedingly, painfully difficult after having just completed that many air squats, and I could hardly make my legs move. I was breathing rather heavily as well. I approached CFD at the 800m turnaround as Jack and Max were leaving. They did kindly cheer for me, and Jack even said, “That last 800m will be there for as long as you’d like for it to be.” Again, Jack can be such a Michael Kelly sometimes. Max said, “Jack, let’s follow him in our cars!” I gave them the finger, and kept plodding along. It was a struggle, and I completed the last mile in a very, very slow 7:54.
Total time was 48:44. This was 4:35 slower than when I completed at CFC – and for obvious reasons.
I waited for Ashley to finish her air squats, as I wanted to run her last mile with her. The 7:15ers were completing wall ball shots, so I had the opportunity to observe and provide coaching for Jamie and Don. Nice job, Jamie! Good depth. Don, as I said, if anyone shouldn’t be afraid of balls, it’s you. Grab the ball(s) in front of your face, quickly squat (keeping your weight in your heels), and explode!
I did indeed run an additional mile with Ashley. Thanks for allowing me to join you, ATD! You. Are. Awesome! I. Hate. Michael. Kelley!