Friday, May 2nd, 2008

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

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"When we are on a hard routine, there is no room for selfishness, indulgence, compromise or distraction".  - British SAS mission commandos, on crossing the line of departure

"The hard routine is primarily an exercise in mental toughness; on any rigorous endeavor the bedrock for success lies in the mindset of the individual.

The practical application of the hard routine for an "average crossfitter" might involve an increased level of commitment to training in frequency and intensity, making sacrafices to attend certifications or training that will improve your knowledge and performance, or committing to a dietary change with a concept that we can call "resource supervision". Resource supervision is the proper management of the body's system of input and output. Broadly applied and temporarily forgoing regard to the scientific complexities that are a part of that system, resource supervision makes the most of available inputs - nutrition, rest, sleep, hydration and intentional restriction of sugars, stimulants and depressants - that produce the energy surges and lulls to which most people are accustomed and that fuel or retard both recovery and performance during training. It's the glass ceiling of individual crossfit performance.

The principles of setting up a hard routine is simple. Following them is too, but it takes total commitment.

1. Recognize that there is a benefit to not getting everything you want

2. Understand that mental toughness is born of adversity; that it will atrophy is not consistantly engaged; and that it carries over to everything you do

3. Objectively scrutinize one or a handful of things in your life that you think you need but could actually do without

4. Deny yourself those exact things for a specified period of time"

-- CF Journal, May 2008

Comments

[phx2083]

36:46 rx'd without vest.
Not as good as I wanted. I revisited the importance of a warm up routine recently. I did not properly warm up before the thruster/pull up WOD the other day, and my quads/IT bands are about to explode. My Murph time suffered I'm sure. Sometimes its the simple things in life that hold us back, just like the CF Journal mentioned. Thanks for the motivation and thought provoking article. Keep up the good work CFPhoenix.

Joel

[Dame]

38:59 modified murph. No pull up bar so I substituted 1 pood kettle bell swings for pull ups.