Daily WOD – Oct 15, 2011

9 a.m. half Murph, No better way to start your day.

“1/2 Murph”

  • Run 800 m
  • 50 pullups
  • 100 pushups
  • 150 squats
  • Run 800 m

Pullups, pushups and squats may be broken up however you wish, but the workout must start and end with an 800 m run.

WOD Notes: Advanced athletes may choose to do full Murph in which the reps and distances are doubled, and a 20 pound weight vest is worn for the entire WOD.

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This Post Has 7 Comments

  1. I’ll be doing this one with Sara later in the day after she is done with work … should be a good one.

  2. Results:
    Oneill’s Garage at ICA full Murph:
    Barb 47:27 (only did 100 pushups, then started second 100 at 74:30 and finished at 82:48)
    Spence 58:28 Rx
    Cragle 54:19 Rx
    John 50:56 Rx
    Deirdre 54:50 Rx

    9 a.m. 1/2 Murph
    Joe 19:30
    Chris 34:04 (green band for half of pullups)
    Eric 22:45

    This was an amazing morning of workouts, nice work to everyone. Those vests got real heavy.

  3. Great Fun this morning. Proud of us all. I think Murph’s story needs to be shared and remembered. The following is an excerpt from a website dedicated to this incredibly brave human being.

    “On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

    A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

    Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

    By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell and the recovery of the remains of the three (including Murphy) who were killed in the battle.”


  4. Hey John, what was the name of that book that told the story of Murph.

  5. Lone Survivor written by Marcus Luttrell, mentioned in the above post, its a good one.

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