check out Nate’s write up on his first time completing “Murph”


This past Memorial Day, I participated on what may have been the hardest, and most challenging workout of my life, “Murph”.  Named after Lt. Michael Murphy of the Navy SEALs who was killed while in Afghanistan in 2005, the workout consists of a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and topped off with a 1 mile run, all while wearing a 20lb vest. Since I’ve only been doing Crossfit for about 7 months, I figured I had to complete my first “Murph” as prescribed. Participating in Murph taught me a few things about myself, and life in general.

#1. Break it down

Murph is comprised of 600 reps, and 2 miles. That is a daunting number when you add it all up. The easiest way to tackle the beast is break it up. The way that I broke it up was 20 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats). This made everything much more manageable. It’s not a sprint; you have to break it up, and pace yourself throughout the entire workout.

As a recent college graduate with huge goals that I would like to attain, life can be overwhelming. After completing Murph, it reminded me that the huge monster of tasks isn’t as terrifying asI thought. I just have to break everything down, set benchmarks, and I’ll be able to achieve what I want to. Celebrate each small victory quietly, since you know you’re only getting closer and closer to your dream.

#2. Take it one step at a time

Murph is a long workout, taking me just over 60 minutes to complete. Memorial Day this year was a scorcher, and the vest only made it worse. The most excruciating part of the workout was the last mile. After all of those pull-ups, push-ups, squats, and the first mile I just wanted to collapse. I was dripping with sweat, in 85 degree, humid, weather as exhaustion set in. I had to take it one step at a time. Through the cheering, and encouragement from my crossfit family who were running alongside me, I only had the energy to muster two thoughts, “Left” and “Right”. I knew if I took it one step at a time, I could finish it. Taking it one step at a time isn’t really all that difficult

Since graduating, I have been working on a project for the last year. It’s been a series of trial and error, and it has taken a lot of patience. Recently, I have become increasingly impatient with it and the progress that I’ve been making. Murph couldn’t have come at a better time. Some steps are bigger than others but any movement forward, big or small, is always welcomed.

#3. Say Goodbye to Comfort

One of my favorite things about Crossfit in general is that it pushes out of my comfort zone. Murph sent me far beyond my limits. My hands nearly ripping from the pull-ups made grabbing the bar unbearable. My chest and shoulders were fried from the push-ups, and my legs exhausted from all of the running and air squats. Every rep required more and more effort to keep myself in good form

In my young professional career I’ve been put in front of executives who decide whether my dreams will go forward or die, I’ve dealt with celebrity’s and their managers, nothing that college can prepare you for. I’ve learned that if I really want something, I will be in uncomfortable, and nerve-wracking positions while having to maintain composure.

 #4. Dig Deep

During the last mile, I was at my lowest point of the workout, taking it one step at a time. Once I rounded the last turn and saw the finish line, along with the encouragement from everyone around me and one of the coaches saying, “catch me”, just when I thought I had nothing left in me, I sprinted the last 100 meters.  I had to dig deep to finish Murph strong. To be honest, I have no idea where that last burst came from.

My dream is to become a Producer/Director in the TV/Filmindustry. A year after graduating, I still don’t have a steady job in the field which is a little demoralizing. I could go back to school to become a pharmacist, or activate my real estate license, but the thought of giving up disgusts me. I could have given up towards the end of Murph because of all the discomfort, but I wanted it. The thought of giving up sickened me, and I knew I had to dig deep to finish strong. I must repeatedly do the same to accomplish my dreams. You’ll be surprised what you can do when you’re forced to dig deep to accomplish something that means a lot to you.


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