MDW & Partner Murph

Good afternoon!  Who’s excited to be back after a nice long weekend?  I know this guy wasn’t…


Our walk this morning was more of a slog with many sitting breaks.  I know how Rock feels though, as this weekend beat me up!  I had two weddings and a few kickass workouts, so the weekend was action-packed, but definitely fun with lots of time with friends and family!  Let’s recap.

Friday night I kicked off the weekend with a WOD full of rowing (I love) and overhead movements (I hate). 


Although the Rx weight was much higher (80lbs for women), I chose 45lb for all those overhead movements and finished in 17:53.  Definitely a tough one, but I’m proud I was able to maintain a steady pace on the row and felt good with the weights.  For a great read on choosing to Rx or scale workouts, check this post out.

Saturday and Sunday were love-filled wedding celebrations!  The first was a wedding at the Bellport Country Club on Long Island, which was absolutely beautiful.

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Sunday was my cousin’s wedding at Brown’s Brewing Company in Troy, NY.  It was an adorable brewpub with a rustic atmosphere and awesome beers!

Despite being tired from lots of dancing and celebrating, I convinced boyfriend to join me for Partner “Murph”!  Murph is a Hero WOD named after Lieutenant Michael Murphy who died in Afghanistan in 2005.  CrossFit gyms traditionally do this workout on Memorial Day in honor of Murph and his sacrifice for our country.  The workout was Murph’s favorite, starts and ends with a 1 mile run with 100 pull-ups, 200 push-ups and 300 squats in the middle.  

I knew I would have to modify Murph and that it would probably put me out of commission for the rest of the week if I did the full workout. But I still wanted to take part in the tradition and honor Murph, so I suggested to boyfriend that we do it as a partner workout.  


We started the clock and headed out for a 1 mile run (together), then we split the rest of the 600 reps up between the two of us.  Our strategy was to each complete 10 rounds of Cindy (5 pull-ups, 10 push-ups and 15 air squats).  When he was working, I rested and he rested while I was completing my reps.  When I finished my last air squat, we got back out there for the final mile.  I used a band for pull-ups and made an attempt to do regular push-ups, but had to drop down to my knees for some.  Even though we didn’t do a full Murph, it was tough!!! I think the hardest part for me was that last mile to finish the workout.  Brutal, but I’m so glad we did it…and got through it as a team.  The goal for next year is full Murph for me, pull-ups and all! The rest of the day was spent visiting friends, eating food…and of course some mint chocolate chip ice cream! 😉

Tell me…how was your holiday weekend?  CrossFitters…did you do Murph?  Anyone else have a MDW wedding?