Two workouts come to mind when I think of the hardest Crossfit workouts I have done, Painstorm and “Murph”. The Painstorm series are not “official” Crossfit workouts but are WODs that are “juiced up” to be harder and longer than the standard issue WOD. They are also quite intense. Murph is like that.

The Crossfit metabolic workouts are high intensity, but they are over fairly quickly, all under 30 minutes, most under 20 minutes and some are under 10 minutes. Not so with Murph. It is very intense and it takes a while to do. The first time I did it on December 6th, (”A Well-Deserved Day of Rest”) it took me 51 minutes and change. It was at the end of a very taxing 3 day cycle, the toughest I had ever done. Here is what the workout looks like:

“Murph”

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.

The first time I did this, I subbed out the 100 pull-ups with 200 jumping pull-ups, while exhausting are quicker to do. This time, I did 100 assisted pull-ups which were harder and took longer. Both times doing Murph, I wore the 20# weighted vest, which adds to all the fun.I bonked while doing the last mile run, so I pulled the ripcord on that. This episode took 54 minutes and I know I will pay for this tomorrow, big time!
If another 7 months go by before I revisit Murph it will be too soon. It is my toughest WOD, my new nemesis.

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