WOD of the week: Murph

I am going to start posting a WOD (workout of the day) every week, drawn from one of the highlights of my week. It could be a favorite, a victory, or maybe a workout at which I failed miserably and need to work on.

Today is a great first WOD to kick it off with:

Gretchen and Chris in the midst of push ups

MURPH 10/22
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile


For time. 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest* or body armor, wear it.
* my beast of a husband wore the weight vest- see below.

MURPH is what we call a Hero WOD in the CrossFit world. They are named and created in memory of fallen servicemen, usually from military branches, also fire and police.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  (CrossFit main site )

G sprinting home

go baby go!

almost done Kyle! (fastest time today!)

My time:  41:41

I suck at push ups.  I need to get better at them, I really have no excuse. They slowed down the whole operation enormously. Pull ups were easiest.  That's odd to say. A year and a half ago I couldn't do one, and today I did 100.

Eric's time: 33:47 (with a 20 pound weight vest, yeah boyeeeeeee!) That's just freakin' amazing. Mr Walden consistently crushes workouts of this variety. 

squats.  Notice Molly cheering me on.  She ran the first mile with me.

PS: cutest. baby. ever.