“Murph”
For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run
Partition the pullups, pushups, and squats as needed. For instance, you could do 20 rounds of Cindy. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled versions will be available.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he 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.
12 replies on “2009-11-16 WOD”
That’s just wrong on a Monday!
As Rx’d (Cindy style)- 47:11.
1st run- 8:41
20 rounds of Cindy- 28:41
2nd run- 9:49
I’m still trying to figure out how they laid out a 400 meter out & back run that’s uphill in both directions!
Ed, more power to ya bother! Great job!
Considering I know they do have closing hours at The 41, and I do have a j-o-b to go to in the morning, I’ll have to scale.. but only for time purposes.
Say 400M, 35, 100, 150, 400m
Or perhaps something completely different!
Mini Murph
800 m
50 pullups
100 pushups
150 air squats
800 m
33:03
missed my goal by 3 min 3 seconds Work to do.
Mini murph – 21:xx something. I’m terrible about remembering my exact times.
Super Sandy also did Mini Murph – 22.14 or 22:24 (can’t remember which).
Arms now = limp noodles…
I did Mini-Murph as well. I used a red band for the pullups. I chose to do five double rounds of Cindy (10 pullups, 20 pushups, and 30 air squats). I had to break up the double rounds into single rounds for the pushups and squats on the last two rounds because the regular pushups were getting more and more difficult to complete. I did pushups without modification throughout the entire workout, so I am pleased. 🙂
Time: 25:29
Awesome work by all today. Everyone pushed all the way through. I see some more full Murph’s next time. 🙂
Did I mention that I ate as the Cheesecake Factory in the ‘Ham yesterday? Oreo Mudslide Cheesecake…mmm…mmm… So, I should be able to shave at least a minute off my time next time I do Mini-Murph. LOL!
I dont recall exact time, but I did Mini-Murph Cindy style, no band on pullups (which is good for me) in approx. 32:30. Sweat angel will correct me if I’m wrong.
A message from Sweat Angel to Baby Frog:
Yes, you’re time was 32:30. Great job! 🙂
I want to share with you all something Jason wrote on Facebook recently. As Ed said, it’s “quite poetic!”
Jason wrote: “Every time you do a burpee, a sweat angel gets its wings.”
Just think of all the sweat angels that will be getting their wings when we all do 100 burpees for time… 🙂
100 burpees for time? I’m afraid I’ll be out of town that day…
and I’ll be sick that day… I already feel it coming on.