Welcome to Filling Buckets Friday where every Friday I give you a little
insight on how I try to fill my own buckets. Today’s bucket is the physical
and mental improvement bucket. Seeing as though May is just around the
corner, I thought I’d share this endeavor with you. When I was working, I
used to concoct new challenges that I would rather be doing than sitting in
that cubicle staring at a computer screen. (I’ve been dying for the
opportunity to use that word - concoct.) I’d even close my eyes and type
random stuff on the keyboard as I visualized that workout or that obstacle
course. I could feel my heart rate rise and I’d even start sweating. I’m
just kidding, or am I?
For those of you who don't know, the Murph challenge is a pretty rough
workout that takes place in the CrossFit world every May during Memorial
Day weekend in honor of Lieutenant Michael Murphy, a Navy SEAL killed in
the line of duty of 2015. This workout consists of:
One-Mile Run
1. 100 Pull-Ups
2. 200 Push-Ups
3. 300 Air Squats
4. One-Mile Run
All this happens with a 20-lb weight vest, although the vest is optional.
Some might say that the Murph challenge is to CrossFit what the marathon
distance is to running. Every year, I look forward to this workout because,
to me, it’s harder than running a marathon. I always tell people, “If you
can finish this challenge with or without the vest, then you can finish
running a marathon - piece of cake.” To me, it's one of the hardest
Crossfit workouts designed, because of the high volume of movement. The
weight vest that sits on your chest and overheats you doesn’t help either.
Then I came across a YouTube video where the host finished 30 days of Murph
(one per day) without the vest. I did some additional research to see if
other people did this challenge with the vest or not. Many people conquered
the thirty days - none with the vest. Me being me I thought, “How many days
could I do WITH the vest?” Again, this is the workout I explained that is
hard to do once a year. Here I am wondering how many I could do
back-to-back. Fortunately, or unfortunately, because I had other events
coming up like a marathon and some Ironmans, I couldn’t dedicate 30 days
solely for this challenge (if I could even get that far). Therefore, I set
out for five days with the vest. Even if I didn't complete five days,
anything more than one would be a mission accomplished. Five days was also
significant for me because it represented the workweek I used to have in my
previous jobs, and let me tell you I’d rather go to work on Murph than go
back to those jobs.
There are many ways to skin a cat, but I broke down the workout like this:
1. One-Mile Run
2. 20 sets of 5 Pull-Ups / 10 Push-Ups / 15 Squats
3. One-Mile Run
The first few days were tough as expected. I should have prepared more, but
I didn’t (like everything else I do). Like any marathon distance, it’s
recommended to train at least six months in advance. Obviously, I don’t
take recommendations too well.
I knew I was going to be sore - more sore than usual - so I spent more
free-time on mobility and recovery when I wasn't working out. I started
carrying a massage ball with me everywhere I went. I grabbed our
handy-dandy vibrating massager anytime we were in front of the TV. I made
extra efforts to get enough sleep, so I would have enough cognitive energy
to do Murph again the next day. Mentally, I had to convince myself not to
quit even before starting next round.
But, when I started the workout in the following days, I looked for
opportunities to change my focus during the same movements. Stare at
something else. Change the routine like reorder the pull-ups to be last
instead of first. If I could change my routine just a tad bit, I could
convince myself that I was doing a different workout. That concept worked.
New workout gave me new energy.
As far as time goes, you would think that my logged times would be getting
slower due to fatigue. The opposite happened. All my times were consistent.
In fact, from start to finish they were actually getting faster:
1. Monday - 1:10:00
2. Tuesday - 1:07:00
3. Wednesday - 1:08:00
4. Thursday - 1:05:00
5. Friday - 1:00:00
Not record-breaking by any means, but definitely counter-intuitive. I
thought I’d be hitting two hours by the end of the fifth day.
By the end of the fifth day, I actually contemplated if I wanted to do
more. I was surprised to make it this far, so why not go further? Then I
was reminded of my marathons and Ironmans coming up - back to reality. But,
the weirdest thing happened in the last round of my fifth day. I actually
got bored - not tired like I anticipated. Looking back, I should have gone
faster even though my focus was just to go further.
That’s the thing I reflected on the most. What used to be hard didn’t seem
as grueling the more I did it. I didn’t die. Actually, I felt more alive.
In fact, I kept going because my mind and body willed it to achieve just
one more day. That one more day totaled out to be:
1. Ten miles of running
2. 500 pull-ups
3. 1,000 push-ups
4. 1,500 squats
5. All with a 20-lb vest (That’s almost 20% of my body weight)
The beauty lies in knowing that there are many things you can’t control in
life, but there are things you can do to move your own needle.
We all need to do more of that. Jump into the unknown, despite the risk and
fear, and keep moving. What we will find, like I did, is that things get
easier. We’ll get faster and further than ever anticipated. We will even
surprise ourselves by the end of it.