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”. It became “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.
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.
WOD prep
Prep Movements for WOD
WOD
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.
*The pull-ups, push-ups, and squats equal 20 rounds of Cindy.
Some partition suggestions :
1. 5 pull-ups,10 push-ups,15 squats
2. 5 pull-ups, 5 push-ups,15 squats,5 push-ups
3. 5 pull-ups, 5 push-ups,10 squats,5 push-ups,5 squats
*At the 45-minute mark if you have not finished your pull-ups, push-ups and squat you will head out and finish your 2nd mile Your score will be your total reps completed and your time when you get back from the mile.
Option 2:
1 mile Run
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run
*The pull-ups, push-ups, and squats equal 15 rounds of Cindy.
Option 3:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run
*The pull-ups, push-ups, and squats equal 10 rounds of Cindy.
Option 4:
1 mile Run
25 Pull-ups
50 Push-ups
75 Squats
1 mile Run
*The pull-ups, push-ups, and squats equal 5 rounds of Cindy.
*Another option today will be to make a team of 2 or 3 and divide the reps and runs however you like.
Post WOD
Easy 400m run then foam roll
CFS Brief:
Day 25 Nutrition Challenge
Memorial Day Schedule.
Memorial Day, 5/27 – 8:00 am and 9:30 am adult CrossFit.
(No kids classes Memorial Day)
Murph (from Woodstock, VT): 46:05 RX (w/vest). Runs were both 1.2 miles, so a little bonus fitness.
Murph: 36:14 without vest. PR by over a minute!
A beautiful day for this fitness challenge. Great to see so many CFS athletes putting in the work today!
Great job!
Murph: 55:00 Rx With 14# vest
Previous: 45:30 No vest
So glad I decided to do this workout with a vest for the first time! This is my favorite workout – no only because we get to do Cindy 20 times, but it is a fantastic community event and a wonderful opportunity to honor those among us who are currently serving, or have served in the Military. Did I mention the part about doing Cindy?! Great turnout at both 8:00 and 9:30 and even got to cheer Mac on through the second half of his workout. Thanks John and Elizabeth for fostering such an amazing community!!
Nice work!! Missed you at the Box, but knew you were “Murphing” somewhere 😬
Murph: 62:21 W/vest- Previous 44:37 w/out vest
First time with a vest. It was mental from rounds 15-20 along with a run that was a walk at times.
A little bit of pain for a whole lotta freedom.
46:35 w/vest
Slightly modified to keep my shoulder intact for another day.
1 mile run
100 pull-ups
200 abmats
300 airsquats
1 mile run
Awesome job Deb doing it with the vest!
1:06:26 with a rep scheme of:
2 pull up
4 push up
6 squats
50 x
Previous Vested Murph 54:24
5 5 10 5 5
Commenting a few days late…
Awesome job everyone! I also love doing Murph with the CFS community!
As for my time, Murph was an anti-PR this year. I’ll blame it on my favoring my shoulder through the year and just slowing down in general to keep myself in tact. But I was glad I completed it since I wasn’t sure if I would be able to do all the pull-ups.
This year: 59:36
Last year: 53:03
Next year: Maybe somewhere in between?!