Mini Murph

If you are a CrossFitter you probably have heard of the name ‘Murph’ before… a classic CrossFit style workout created in the honor of Navy SEAL and Medal of Honor recipient Lieutenant Michael Murphy.

From what I heard ‘Murph’ is the unofficial official Memorial Day workout. VetNet, a group at work planned this early in the morning today in probably the most beautiful gym I had seen so far. Very rarely I’d use such a word, probably never, to describe a gym! And it was a amazing day to be outdoors early in the morning.

To finish ‘Murph’ it apparently takes elite CrossFitters 25+ minutes. And they do it while wearing 20 or more pound heavy vests (crazy awesome people). And the circuit goes something like this

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

Yup…makes me shiver just thinking about it. And no we didn’t do this version. We did something easier ‘Mini Murph’ where all the above were cut down into exactly half. I did not wear a vest but a lot of other folks in the group did. And my friends, they actually did the whole thing :O . Monsters!


It took me 40 minutes to finish ‘Mini Murph’; I took the easy route at a lot of turns and still by the time I was done I could barely stand up. The feeling was awesome though. So many endorphins :D; add to that we were given a mug and a t-shirt and personally for me a totally new benchmark to aim for!




BTWD May 11, 2017

If you didn’t already know…BTWD means ‘Bike To Work Day’. Yup, that thing is back and it is kind of a big deal. If not for nothing, then some still end up doing it for bragging rights. And it’s fun, and good for the environment. So that is a double ++ there.

Since that time I crashed last year haven’t biked to work again. Not that I was scared (a little maybe), but it is just a lot of work. Especially when you are directionally dyslexic. Today’s ride was fun though. 10 miles not counting the distance I biked in opposite trails, beautiful weather and lots of people to keep you company. A good samaritan did help me find the right way towards the end…by then I was lost 3 times already :D. The entire ride took me an hour and 15 minutes and the path was mostly flat. There was cool breeze throughout and bay area is beautiful. You can’t really complain about the panoramic views here.


They always run out of coffee by the time I get to work, but not today. Muhaha! There is coffee, good coffee and then Red Triangle’s coffee. They serve delicious cappuccinos…so good you rarely feel guilty even after your immediate seconds. Well I guess biking pays. Until next time then!