Monday 120528


For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it (ONLY if you’ve completed “Murph” without a vest in under 45min). 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Post time to comments and read “Fallen But Never Forgotten” by Russell Berger.

Friends deadlift together while holding hands.

Milligrams Per Deciliter 

Yep, another strange unit of measurement that may be hard to find a suitable application for.  Here’s one that comes to mind: blood glucose level, or more descriptively, the amount of glucose (digested sugar) floating around your blood stream at any given moment.

A healthy adult typically falls into the range of 120-80mg/dL during a normal state.  We’ll take the middle of the road value of 100mg/dL for our little exercise here.  The blood glucose value 100mg/dL simply means that we have roughly 5g of glucose floating around in our total blood volume (or 5,000mg/50dL, assuming a total blood volume of 5L).

5g?  Doesn’t that seem a little low?  Well folks, that’s reality!  Your mind and body is able to run efficiently on this level of blood sugar at any time.  If your blood glucose level rises much above this, like after a meal, your pancreas releases the hormone insulin to restore a normalized blood sugar level (120-80mg/dL).  It does this by using what it can through a demand based delivery system, or it stores what cannot be used.

The storage part of the equation is what we’re most concerned with.  After your body decides that it has what it needs in order to operate at the given demand, blood sugar is next stored in the liver, where it is converted to glycogen.  The liver only stores about 100g of glycogen, but is rarely completely depleted, which really means you’re only “topping it off”.

Next your body sends excess glucose to muscles in need of glycogen replenishment.  Your muscles store around 300g of glycogen and again, you are only “topping off” the available stores.  At this point, your body begins to convert glucose into fatty acids, which are stored as triglycerides for later use.  Triglycerides are a potent energy source, yielding 9 cal/g – more than double that of a gram of carbohydrate!!!

By limiting carbohydrate intake to levels that do not cause a massive spike in blood sugar, we can effectively continue to feed our brains and bodies the necessary fuel to run efficiently, without storing excess fat.  Stick to a baseline Zone prescription, which offers carbohydrate regulation, and see what it does for you.


  1. Thanks to all who came back and didn’t. Service is always appreciated.

    On another note: Zink really shouldn’t do heavy deads while pregnant.

  2. Jim D, :

    Couldn’t pass up the chance to honor Lt Murphy and his men. Navy pride runs deep. Rx’d 46:58 with vest and hand release pushups (Zink’s orders). Partioned Cindy style. Runs 7:53 and 9:29.

  3. Jim D, :

    Beyond the white board WOD is different than Murph. Five rounds 21 rthrusters, 21 DU’s, is that tomorrow’s?

  4. CrossFit Verve :

    Sorry Jim we changed the WOD.

  5. Hmm is anyone else encountering problems with the pictures on this blog loading?
    I’m trying to figure out if its a problem on my end or if it’s the
    blog. Any responses would be greatly appreciated.

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