“MURPH”
Complete for time:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.
WOD Notes:
- This workout calls for a 20# weight vest for guys and 10# for girls. We have a limited number of weight vests available so they will be first come first serve.
- You 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.)
- If you plan to do full Murph, it usually takes about an hour.
- Due to limited space on the pull up rig, we encourage ring rows as a sub for pull ups.
- A great 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 140531.
Schedule Notes: We’ll have the gym open by 7:30am. Heats kick off every 30 minutes from 8-10am. Please show up at least 15 minutes before your heat to get warmed up.
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Good luck to everyone taking on Murph today!
Murph Results! (Sorry for the delay, we’ve been without internet for a little while at the Warnek household…)
Heat 1
Chris S 33:10 (1/2, G, 16″)
Sabol 37:15 (full, no vest)
Erik 37:16 (1/2, P, mm)
Bridget 40:01 (1/2, RR, 16″, 1mi runs)
Fenn 41:02 (RR, band/box, 10# vest)
Adam D 48:40 (1/2, 1 mi runs)
Rick 49:30 (full, no vest)
Adam S 54:48 (15# 1st mile, 10# 2nd mile)
Joe W 57:20 (full, no vest)
Brian 53:40 (full, no vest)
Pugh, 54:12 (vest, DC PU)
Kim (CFCC) 67:10 (G, band)
Dan 50:59 Rx
Heat 2
Tina 65:09 (full, RR/mm)
Peggy 77:00 (full, no vest, 12″)
Ron 79:13 (full, no vest
John 22:03 (1/4, 1 mi runs)
Maddie 33:47 (1/2, RR, 2nd run 1mi)
Carl 33:36 (vest 1st mile)
Alex 34:06 (1/2, RR)
Caba 54:17 (full minus 100 squats and 800m)
Vince 55:55 (3/4, 1 mi runs)
Tana 53:47 (full, scaled)
Nikki K 54:18 (800m, scaled reps, 1 mi)
Patrick M 55:00 (full, no vest)
Julie M 64:00 (full, scaled)
Heat 3
Jess V 43:57 (50 pull, 100 push)
Quinn 49:45 (50 pull, 100 push)
Sarah L 47:18 (10# 1st mile, P)
Dave 49:19 Rx
Kelly Kramer (KK) 58:00 (1 mi, 50/50/300, 1 mi)
Allen 74:07 (full, no vest)
Laurie 64:14 (P)
eQ 51:30 (full, no vest)
Erin 74:14 (fulll, P)
Vollmer 72:48 Rx
MB 87:54 (full, banded pushups)
Heat 4
Deron 43:56 (full, no vest)
Paul 50:41 (full, no vest)
Moira 58:46 (full, RR, box PU)
Steve P 73:45 (full, banded PU)
Fili 76:00 (full, no vest)
Jimbo 64:09 Rx
Heat 5
Jeff C 28:58 (1/2, RR)
Sara R 32:50 (1/2, 50 pushups)
Mike V 48:35 Rx
Rey 54:30 (vest?)
Coll 71:00
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