4th of July 3 Heroes (or 4) Workout

At 5:15 am Matt Greenwell showed up at the RRL.  We both did 5 rounds of Win Hof Breathing followed by pushups as the hose filled the horse trough for post workout ice baths. 

Soon, others showed up ready to challenge themselves with a new workout for us.  I came up with the idea for a 3 Hero workout to celebrate the 4th of July and give thanks to those who have served and sacrificed for our freedom. 

The rules for today were simple...each of us would do a mandatory Murph workout which is:

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

then we could pick any 2 published CrossFit Hero workouts and get them done.

I chose to do the Murph followed by


10 Thrusters at 95 lbs

10 ring pushups

x 10 rounds



10 Push Press at 115 lbs

10 Kettlebell Swings at 53 lbs

10 box jumps at 24"

AMRAP 20 minutes

This workout or all 3 of these workouts took me 99 minutes to complete. 

Following the completion of the last workout, I put 120 pounds of ice in a tub with water and took a 10 minute ice bath, followed by a few attempts at a 30 second breath hold in the ice water.  I only could manage 25 seconds, but the ice water was invigorating.

Most of us selected 3 workouts to do, but Trevor did 4 back to back to back to back Murphs.  This is 400 pullups, 800 pushups, 1200 squats, and 8 miles of running.  Kyle also did 4 workouts today.

Today was one of the most fun days I can remember at the RRL.  We were working hard but not trying to set any records.  We just plodded through a ridiculous amount of work.  We were rewarded with a beautiful ice bath at the end.  We had a few beers and gatorades and a lot of laughs.

If I were to have looked at this amount of work 12 years ago, I would have thought it was impossible.  Today, however, we all came with a different mindset.  A mindset that was programmed for 3 Hero workouts when we showed up.  With this mindset, the first Murph passed easily, almost effortlessly.  The second and third also passed quickly.  Of course, the work was hard, but we all had the mindset for an ultra long workout. 

If you have the mindset for a 100 mile race, a half marathon doesnt seem too bad. 

The other thing that really helped was the comraderie.  I am so fortunate to have a group of friends that will not only do something like this with me, but show up and challenge me to take it even further. 

Get your mind right and you can accomplish anything.