KILLER

This is one of my most very favorite workouts.  It's a CrossFit workout called 'Murph' and it's a real killer.
I love it because you don't need equipment to do it, just time and a lot of heart.   I do it a lot while I am travelling cause it can be done just about anywhere.  Last summer, while in Utah, Ash W. and I took her kids to the park and she and I did it there.  Today, my fav CrossFit gym had this workout scheduled, so I decided I would quasi join along and do it on my own.

It's really easy for endurance runners to get used to the idea that running a lot of miles is the only way to get a killer workout.  Trust me - it is not true and this baby changes your mind.  EVERY time I do it I wonder how I am ever going to make it through 1 MILE after trying my darnedest to get 300 squats out.  I love it.

In this order:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

It took me 48:34.  I bet you could beat me.... you should try.  
And then you should try to take a picture of your feet at all angles... I bet you can't.  I had to text this picture to Ben cause I thought I was so cool.

If you do decide to try... I must remind you to be smart.  If you are not familiar with the movements or you don't do them often please don't try to bust out 100 pull ups and 300 squats.... I want you to be able to walk this week.  My recommendation would be to cut each movement in half or thirds.  I promise you will still feel some serious burn.

{Side note:  I have obviously lost my mind since I have no problem about taking sweaty weird pictures of myself at a public gym where people are staring. Yep, I am THAT girl. I think I am kind of hilarious actually. It is really hard to take a picture of yourself squatting.  This was re-take 4 million AFTER my workout.  My legs were toast and I was laughing out loud at myself. And I wonder why no one wants to be my friend :-)}

Also, here are some options to modify some of the movements since I know you all just looked at 100 pull-ups and thought,"I agree, she has lost her mind!"

Pull-ups - In CrossFit you don't see a strict pull-up very often.  More often you see kipping pull-ups where you use your momentum and specific form to get yourself going and you begin to get in a groove.  I wouldn't suggest trying to do 100 strict pull-ups.  You will get hurt.  If you can't kip you could try body rows (explanation here) , or jumping pull ups (explanation here).

Push-ups - If you can't stay on your toes, keep you body in a straight line and hit your chest to the ground on every rep then try a push-ups on your knees or at an incline (good explanations here).

Squats - There really is no modification for squats. Please do make sure you are in proper form (explanation here), if it's too much then cut the reps.

If you still have questions, call me, email me, or leave me a comment, I would love to help!  I love this workout and get excited to share my favorites, but please please don't try anything without proper form. Remember - quality over quantity - don't sacrifice good form for high numbers.

Now that I have released myself from any injuries that could occur, I would love to know if you give it a try! And if you beat my team feel free to rub it in my face, it won't hurt my feelings.
Now if you will excuse me, I have a much needed date with my foam roller.