I did a Crossfit workout this morning, dubbed the “” named after Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005. According to the post on the Crossfit website, this was one of Michaels favorite workouts and after doing it this morning I can see why.

This workout absolutely kicked my ass.

You can complete this workout in sets or partition it as you like, but you do need to start with the 1 mile run and then end with a 1 mile run. The squats are body weight only although it is suggested that you wear a weighted vest if you have one, which I don’t.

1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run

I did only traditional push-ups and traditional pull-ups with no variations for this one and partitioned this workout in a way that worked for me. I did all of my pull-ups first and did them in increments of 15 and then down to 10’s for the last 40.

Then I started the push-ups and squats as sets together. I did 20 push-ups, then 30-50 squats and rested for 30-60 seconds and repeated. After about 100 push-ups, I had to slow down to about 10 push-ups each set.

To be honest, I couldn’t even finish this workout. I did my first mile run, all of the push-ups, pull-ups and squats, but on the final run I got a terrible cramp in my side that just wouldn’t go away. I was about .3 miles into the final run. Maybe next time…