“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: This is a hero workout, and if you couldn’t already tell, it’s a doozy! We’re performing it today in honor of all the men and women who died serving in the U.S. Armed Forces. This workout calls for a 20# weight vest for guys and 10# for girls, but only wear the vest if you know you can finish! We have a limited number of weight vests available. 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.
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.) Compare half Murph results to 111015 (or check that week’s make up night)
Schedule Notes: There is ONE CLASS ONLY today – at 10:00am. See you there!
This Post Has 12 Comments
Lindsey was right. at least the dread i’ve been harboring for days has been for a good cause.
Nervously happy to do this for all the heros who have fought for our country….
Awesome! I knew it was coming at some point.
im with you sarge. i am very scared of this wod
you rocked it, phil. i was impressed!
You said it was BULL!
pssssh. you kicked butt, barb.
Results:
John 57:50 Vest
Nikki 44:31 Vest
Kim L 60:16
Craig 63:39 Vest
Chris 53:01
Laurie 61:55 (MM)
Barb 62:38 (MM)
Karen 35:41 (1/2, MM)
Cindy (1/2, Row, G)
Lindsey 40:09 (1 mile, 10 rds, 1/2 mile)
Phil 56:41
Matt 27:55 (1/2, P)
Mike S. 57:19
Joe McG 38:05
Kim D 48:55 (1 mile, half reps, 1 mile)
Nick A 52:34 (push up ROM)
Cari 56:38
Mike H 46:59 (1/2, P)
Fantastic showing today from everyone! Nice work to Mike H who did this as his first WOD ever. A lot of people dominated their previous performance.
Wow Joe Mc!!!! Killer time!
Thanks Tiana! Fun WOD and a great group to do it with.
Pingback: » Daily WOD – May 27, 2013 CrossFit Phoenixville
Pingback: » Daily WOD – May 30, 2016 CrossFit Phoenixville