"Murph":
The workout is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.
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For Time
1 mile run
100 Chins
200 Pushups
300 squats
1 mile run
100 Chins
200 Pushups
300 squats
1 mile run
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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.
Many did 5-10-15 for 20 rounds.
Others did 4-8-12 for 25 rounds.
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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.
Many did 5-10-15 for 20 rounds.
Others did 4-8-12 for 25 rounds.
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Or
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60% Murph:
.6 mile run
60 chins
120 Push
180 squats
.6 mile run
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Can be partitioned to 3-6-9 for 20 rounds
60% Murph:
.6 mile run
60 chins
120 Push
180 squats
.6 mile run
.
Can be partitioned to 3-6-9 for 20 rounds
.
22 comments:
Full Murph with 20lb weight vest:
Vinnie 58:39
Ray 59:56
Full Murph:
Rob 53:00 (last mile w/20lb vest)
Steven 52:00
Leslie 56:54
Adrienne 57:41
Joel 59:00
Vivek 1:01:00
Chriss 1:02:00
Andrea 1:05:55
Elizabeth 1:08:10
Blake 1:23:00
Full Murph bands:
Sarah 1:14:00 pink
Robin 1:36:00 (75p, 25b)
Katie 1:32:53 (65p, 35b)
Jud 1:14:00 blue
David 1:59:00 (green)
75%Murph:
Terence 1:07:10 (1mile run both times)
60%Murph:
Danny 56:30
Noelle 1:22:00 (blue)
Gar 57:04 (green)
Andrea T 1:15:39 (p,b,j)
Che 56:12 jumping
Cara 1:03:00 (40 chins pink)
Half Murph:
Paul 27:00
30%Murph:
Shannon 28:00
DARN..I miss the fun!
(my toe is broken in 2 places, but 'I'll be back').
WAY TO GO EVERYBODY!!!
To the 20lb vest warriors you rock the "murph." How could anyone not be addicted to crossfit? Good job everybody.
Aww - Sarah and Jud started and finished together! That's really awesome!
What an awesome way to start the day! I threw up in my mouth twice, but like a steel stomached crossfitter I swallowed it and kept going. Great effort everyone. I bow to those who donned the vest.
Vinnie and Ray deserve a headline mention for donning the vest!
Everyone put forth one heck of an effort...we really stretched our limits on this one!
When I look at the final times some of my favorites are the really long ones...true perseverance!
Great job Ray & Vinnie! Sorry I missed it, fortunately Crossfit Garage was open; 53:54 w/20# vest.
(7:40 first mile, 8:54 second mile)
Adrienne you rock, that's inspiring effort girl! Leslie wears that vest well too.
I hope your toe feels better Keturah! We need to come up with some one legged exercises so you can still come to class!
Way to go Mike! Jack hits the weighted vest goodness tomorrow, so we'll all be in good company.
Feel better Keturah, we'll get Chriss to show you how to do one legged box jumps.
Awesome job everyone... people who put up big times, all it means is you'll see way more improvement next time. People who finished under an hour, we're always looking for more people to strap in! .... I'm sure Jerry would buy some new ones if we asked nicely.
Did this on my own Saturday -- usually CF Old Town scores put me to shame so I thought I'd brag about mine on this one:
1:01:45 with no vest!
The silent storms comes and sweeps the score board!
John that's awesome time. I miss you brother!
Thanks Adrienne -- nice to be in the top 2/3 of the pack, even if I did do it with a much friendlier fixed bar.
But where are all the 35-40 minute scores (with vest) that I see on the CF homepage? Is someone sandbagging? Or are Jerry's mile runs just longer?
Keturah, I missed you goading me on my mile run yesterday... there's nothing like having someone in front of me going, "I'm running faster than you..." Hope you feel better soon! :)Feel free to keep coming in and offering support! :P
I had a great workout doing Murph at the track yesterday, w/ a fixed bar and doing 4-8-12 reps I finished in 48:32. First mile was 7:24, second mile was 8:28.
Can't wait to be back and work out with everyone again! I do miss you guys, but you are still motivating me all the way down here. I'll be back next month before Thanksgiving.
To the Saturday crew who have been missing in action. Come on out, you can rest up on Sunday. I promise you we have lots of fun. With one oxycodene and a bandaged toe, I am hoping to try and run. So if you want to see a nine-toe runner come on out:).
John,
We're almost there! The vested avengers had our first circa 55 minute time.
What the Silent Storm won't say, (after all he's not called the Silent Storm for nothing!) is that his time is OVER a ten minute improvement. At this rate, CF Home times are only a few months away.
Other people's time improved in similar fashion. We're getting stronger every day, and it really shows on hard workouts like Murph. Join us for our next one, we'd love to have ya!
I agree Ray, we are getting there!
35-40 min Murph is fire breathing status.
Two x 8 min mile runs = 16min
Packaged with a 20 round Cindy in 20 minutes puts one at 36 minutes.
Very doable.
We loose about 4 minutes with shoes off/on, plus the 2nd floor hall and stairwell.
So a 40 minute Murph is a worthy goal.
Did everyone see this video on chin-push-sq standards?
Standards
Keturah, tough break...
I'm looking forward to seeing you tomorrow!
Lauris, Mike...Flat out flyin'!
Jack hit this on our home turf in 55 minutes, not sure of the seconds...it's on video so will have to review.
Lauris,
Awesome time! I can't wait for you to get back to Crossfit. It's so much fun watching you kick ass.
Standards video is inspiring.
Dang, forgot about the shoes and stairs -- adding that time, I just sank to back of the pack!
Wow - that standards video is pretty awesome.
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