CrossFit South Brooklyn

Established 2007

“Murph”

Posted on

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Post time to comments.

Please be ready to start the WOD at 2:30pm. We will be meeting AT the playground, check the previous post for more details regarding location. There is an entrance to the park at 9th street. If you've got any questions don't hesitate to call me at 973.610.3628

Also, there are NO CLASSES AT THE LYCEUM TONIGHT. Beginner and Group have been combined for this Memorial Day WOD.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd 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.

Comments

  1. have fun with the murph guys.i’m gonna run the main site WOD and check out the cruch on laffayette… any one got any feed back about this gym?

    breakfast3 eggs baked4 slice bacon2oz pepper jack cheese4 oz swiss chardfranks hot sauce

  2. Breakfast:4 Eggs SSU, ~3C steamed Broccoli, Tea with 1/4 Lemon, Fish Oil, whatever grime was still on my hands from helping Mike fix my bike.

    We will review some fundamental speed mechanics and do a proper warm-up before this WOD. One coach will stay behind to watch everyone’s stuff during the runs, one coach will trail the group to make sure everyone makes it through the mile.

  3. Can’t make it to PP this afternoon. Did murph from home:run 1 m 10:06100 plup 10:45 (~1/3 rx’d / 2/3 jump)200 psup 25:22 (100 rx’d / 100 knee)300 sqt 13:20 (rx’d)run 1 m 12:16

    1RFT: 1:19:30 (7:30 total btwn sets)

    Have fun at PP.

  4. 52:52

    I said I’d be happy if I did it in less than an hour. I’m happy!

    What a fun “field trip”, I had a blast. Extra thanks to my dog Hanzo for snuffling my ear during some push-ups for encouragement.

    My wife thinks we’re all nuts but “in a good way.”

  6. My dears – as always, I am inspired by the camaraderie we find in this drive to push our limits physically and emotionally. It is unusual, and I feel lucky to work alongside you.

    54:33subbed jumping pullupsdid this Cindy style, as J Fisher recommends

    Most proud of: subbing one hour, running the first mile in 8:28, and doing 200 strict pushups.

    A special pleasure to get to know some of the folks new to SBK. Welcome to the fold.

  7. 46:06 as Rx’d with a 20lb vest

    First time I did this Workout was June 29th of last year, 50 mins flat without the vest, maybe there is something to this Crossfit thing.

  8. 51:??

    Great outing today, it was really nice to meet some of the crew.

    I’m pretty happy that I did this as RXd, under my first Angie time, and under an hour.

  9. Scored 9 on Tabata intervals. For this 57 year old that is a good first try. Stay tuned, the best is yet to come.. Harold (Sunday foundations class)

  10. 42:26, first Murph and not the last.

    First mile in 6:45. Did Cindy. Squats were the hardest, thanks to yesterday’s Tabata. Second mile was hard as hell but I was loving it.

    What a great way to spend Memorial Day–I lay in bed for an hour this morning, hungover as hell, debating if I was up for this. So glad I did, and it was fun hanging with you all afterwards.

  11. Oh – and Zak, I work out at the Fort Greene Crunch on Lafayette. It’s your standard corporate cheesy gym, but I can do a lot of the WODs there as rx’d. There’s a good pullup bar downstairs that, fortunately and unsurprisingly, gets little use from the bicep curl mafia. Treadmills are on a different floor from the free weights, which can be a bitch sometimes.

  12. 39:51 with 20 lb vest it was so much fun hanging out with every body after the WOD I really enjoyed it.thanks alot margie for the food

  13. i did jason today subbing the muscle ups for pull ups and dips (both assisted)

    which put me at a 31 minute time… still trying to figure out how to move efficiently around a gym.

    got a catering gig on wednesday so i’m gonna miss the WOD again!! i’m starting to miss you guys!

  14. 50:57- though I subbed 20 of my pull-ups with 40 sit-ups. Murph was pretty fucking great. Today was everything that I love about cross-fit. I can’t wait until I’m done with school and I can hang out after the work-outs.

  15. 46:12

    i loved this workout! totally kicked my butt. i had such a great time doing murph with everyone. it was especially interesting to have kids, dogs and “fans” watching us, we probably looked nuts.

    more filed trips please!!!

  17. 48:58

    jumping pull ups, modified pushups

    had a great time – amazing work everyone and i agree that we need more field trip WODs!

  18. this murph extravaganza sounds insane, I can’t tell if I’m relieved or bummed that I was outta town for it! Looking forward to picking back up with the Foundations group next week, all!

  19. Tabata Rocks! D&J you guys are really on it! Sounds like you guys had fun Hope you do it again! Oh yeah score was 16.

  20. Sorry i couldn’t make Murph yesterday. Sounded like “Fun”

    Tabata from Foundations on sunday was 12, not to happy about that, but something to beat next time.

    Breakfast was the same as it is most mornings:

    2 egg whites2 whole eggs

    all sorts of veggies, spinach, peppers, onions, asapargus, snap peas.

    Black beans or Bean dip

    Trappey’s Red pepper Sauce

    1/3 cup of oatmeal with soy milk, blueberries, some flax seeds

    a cup of coffee with soymilk and agave nectar

    going to NYSC this week to work on the Deadlift, Kettle swings, and Burpees.

    See ya on Sunday!!!

  22. Breakfast:4 Eggs, 1 Gala Apple, Fish Oil, H20Lunch: (since im eating it now)1/4 lb medit. beef, 3/4 quart broccoli rabe with olive oil and garlic

    Everyone did an amazing Job with this WOD. Who would have guessed that Prospect Park would have been so crowded mid-afternoon on Memorial day?! Also thanks to John C. for having us at his house afterwards, …what a great day!

  24. Almost forgot..Warm-Up: Easy 500m Row

    First Microcycle of the strength mesocycle.FSQ 155x2x10 Very easy, the 2 minute breaks between sets were boring. i ended up doing handstands and HSPUs while waiting. Looking forward to bumping this up 2-4% next week.

    Snatch Pull: 100%x3 (154) 105%x3 (161) 110%x3 (171) Also easy.

    Snatch Balance: 115×1, 131×1, 141×1, 151M, 151M

    Then “played” with Xuan Mai doing Handstands for time (best :24) Barbell TGU’s (75lbs.) Snatches for reps (125lbs)

  27. realized i can’t make it tonight (meeting) so forced myself to get a wod in this morning

    warm up: 2 rounds of20 sit ups10 push ups1 min plank15 25lb kb swings

    did a modified jason today – subbed muscle ups w/ a combo of strict, kipping and jumping negative pull ups

    18:53

    dips were killing my shoulder

    then worked on strict push ups3x10 before shoulder had enough.

    getting there

    breakfastcoffee3 eggs scrambledhandful of almondsapplecoffee

  28. Breakfast:1/2 Cup yogurt with 2tsp unsweetened jelly and 6 crushed almonds1 oz kielbasa4 strips of bacon1 cup green beans1/2cup grapes6 almonds

    Yes Margie, I bought real oink-oink bacon. I decided it is work washing an extra dish in the morning to get its bacony goodness.

  30. Jeremy:::: CrossFitGames.com

    NOW Registration is reopened but the spots are going to get filled really fast!

    I’m going to register too. Let’s be on CFNYCs team.

    Let me know when you get signed up! Shoot me a call or text.

  31. Registered for the Games. Turns out I’m going to be in Sacramento, not LA the two weeks before the games, which will work out nice because I’ll have a free rental car that weekend.

  34. Bkfastprobioticfishoilsalad of fennel, radish and sprouts with 2oz lox, 1oz avocado and 1 boiled eggaloe kombuchaand a lickity lick

    Steph – good breakfast and motivation on the AM workout. Also, just wanted to tell you that one of the best moments of murph was hearing you call my name out of nowhere as I ran up the last half block. Really helped and made me feel damned good. Thanks.

  35. Ummm.. guys hate to break it to you but 4 people are needed to form a team. Since no other CFSBK people showed any interest in the games we don’t have a team

    SO.. If Jeremy and I want to be on a team it will have to be CFNYC.

    It’s not a big deal.. It will show some unity and we’ll be representing NYC not just the Black Box.

    Get some t-shirts for us and we’ll make our dedication to CFSBK obvious to everyone.

  38. so WOD yesterdayshoulder press65x385x395x3105x3110x3 FAIL

    breakfast todaycongee with scallion, ginger and white pepper2 poached eggs

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