“MURPH”
Complete for time:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. See a summary of the story of Lt. Michael Murphy here.
WOD Notes: We are performing this hero WOD today in honor of all the men and women who have died serving in the U.S. Armed Forces. The WOD must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (Most people do 20 rounds of 5 pull ups, 10 push ups, and 15 squats.) This workout calls for a 20# weight vest for guys and 10# for girls, but we have a limited number of weight vests available so they will be first come first serve.
If you plan to do full Murph, it usually takes about an hour. A good scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes. Compare results to last Memorial Day 120527.
Schedule Notes: We are open from 9:00am-11:30am tomorrow, but we are running the WOD in heats. Please sign up for a time slot and plan on arriving by that time; we’ll kick off the heat about 15 minutes later. The last group will kick off at 10:45. If you sign up for this group, please choose a scale that will allow you to finish by 11:30.
This Post Has 10 Comments
For some reason we cannot sign up anywhere but Emily and I are planning on doing the 10am heat…
Thanks
Great job to everyone who completed Murph or half Murph today! I hope that in the middle of this long brutal wod you took a few moments to remember those who have served and given their lives for our country.
Full Murph with vest
Dan E 47:15 (20# VEST)
John 56:22 (20# VEST)
Zoo 57:41 (20# VEST)
Craig 63:30 (25# VEST)
Full Murph
Joe McG 34:14
Matt 52:20
Marissa 59:29 (mf+mm)
Todd V 41:56
Sabol 42:09
Sidlo 39:33
Rick 69:58 (100 extra squats!)
Peggy 54:52 (mm for 1/2, knees)
Sam 29:00 (ROM)
Robbie 47:26
Anthony 66:26 (G, knees for 1/2)
James 72:32 (push up ROM)
Jimbo 49:22
Jenn 50:49
Nick A 45:18
Chamberlain 50:21
Levy 53:37
Kim H 50:42 (mm+mf, knees, PUKIE!)
Pugh 45:02
Garrett 44:11
Brendan 54:28
Almost Full Murph
Filchner 49:05 (Row, 300 sit ups)
Jess 43:05 (1/2 push, pull)
Lindsey 52:11 (1/2 push, pull)
Korba 48:00 (1/2 push ups)
Laurie 46:58 (1 mi, 50-100mm-300, 800m)
Moira 53:24 (Row, RR, 110 push ups on box)
Half Murph + 1 mile runs
Katie Berman 40:15 (1/2 murph + 1 mi, P, knees)
Nick V 32:32 (1/2 Murph + 1 mile, G)
Nadine 43:08 (1/2 murph + 1 mi, RR)
Jackie B 51:18 (1/2 murph + 1 mile)
Emily L 62:40 (3/4 Murph + 1mile, P, knees)
Tanner 34:38 (1 mi + 1/2 Murph with VEST, 1 mi no vest)
Half Murph
Tiana 42:02 (1/2 Murph+50 squats, 10# VEST)
Jacki N 29:38 (1/2 Murph, P, knees)
Sarge 39:56 (1/2 Murph, P+mm)
Maggie 35:24 (1/2 murph, P+mm, knees)
Mel 37:20 (1/2 Murph, knees, P+mm)
Ron 59:54 (1/2 murph, P)
Joanna 30:45 (1/2 murph, P, knees)
Peter 33:10 (1/2 Murph, G, some knees)
Jocelyn 28:49 (1/2 murph, RR, knees)
Sooo. . . . while I was driving to Lancaster today and speaking with my wife about the WOD I discovered a serious flaw in my 5 – 10 – 20 rep scheme. Oops anyway I wanted to note it here so when I look back for next year I’ll remember and hopefully avoid the same mistake. Great workout!! Thanks John and Nikki.
Dang! Does that mean you did 400 squats???!!!
Ha ha! Yes, but definitely not on purpose. I need to go back to remedial math.
It looks like the time you have entered for me is 10 min faster than what I actually did (47:26). Pretty sure I’d still be laying on the floor if I went that fast. Like Rick, I wanted to note it here for comparison next time around. Thanks!
Thanks for catching that Robbie. I’ll go in and update the results!
Thanks Nikki
O’Neill’s Garage (reposted so we can find it next year)
done on 5/27
Dan Fleck 19:03 half Murph, 1st wod
Scott Rainy 25:30 Mile book ends w/ half Murph
Barb O’Neill 28:14 half Murph , mf, done 5 /28
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