CrossFit South Brooklyn

Established 2007

“Murph”

Posted on

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run

For Time. Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or
body armor, wear it.
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. Read more…

Post time to comments.
compare to 5.26.09

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Hooray Running!

Comments

  3. 1/2 Murph39:12

    Only sub was incline push-ups on a bench, and even those were rough. Would love another Murph this year so I can work on getting strict push-ups back for it!

    So who has the gymanstics mitts hookup?

  6. yeah, the grips were incredibly helpful on this WOD. 1/2 murph. 29:52 with whiteband C2B. i gotta get over the mental block i have against unassisted… i keep talking myself out of being able to do them unassisted, but afterwards realize i prolly could have.

    that was fun. i am down for full murph in sept-ish….

  7. 49:50

    About six minutes better than last year. Thanks for the encouragement in the last half of the last run Anne, you rocked!

    Sorry I missed the cookout, Lulu wasn’t able to get her morning nap and was passed out solid by the time I got back.

  9. Glad I did the full Murph, modified as it might have been. Now I don’t mind waiting a whole year to do it again. 🙂

    1 mile20 rounds of:5 pull-ups (blue)10 push-ups (most from the knee)15 squats1 mile

    1:00:40

  10. I forgot to say thanks to everybody that helped with bands, counting rounds and cheering. It makes a huge difference. And a big thanks to Shawn for going full-Murph with me. Nothing is better than having someone working out next to you.

  11. Substituted 300 sit-ups for the pull-ups and account of my elbow giving me problems.

    48:16

    Broken the reps into 20 rounds of 15/10/15. Everything was unbroken (including the first mile run, much to my shock), until the final run.

    It was an awesome day all around.

  14. I did it! An Almost Full Murph!Did it in 1:03 something (will check whiteboard on Sunday).Dan R I finished last but didnt make you guys wait quite that long.

    I had that good nervous feeling you get on big game days leading up to today. I havent had that feeling in years, awesome.

    So My Workout*1 Mile (Bond Way)*20 sets of:-5 Pullups- I did the 1st 6 sets or so strict and switched to the white band the rest of the way (thanks Shane).-10 Pushups- These really wore me out. I was gassed by round 4. I mixed in about 20 knee pushups total.-15 squats- I actually found these pretty easy. Maybe I wasnt going low enough? My cardio felt more gassed than my leg muscles.-1 mile on back end to 9th street.I was really proud of myself for this one. I ran towards 9th thinking Sarah took that route and also giving myself an out in case I got to 3rd and couldnt make it. I’m glad I pushed through even though I walked a bit.

    I was really worried about the runs up until the start. I hate running and up until the start time (I had a lot of time to think–Heat 4) I was contemplating switching to a half mile or half murph. The Vibrams were great, 1st time running more than sprints in them and so far no shin splints.

    Thanks to everyone for your support. Had I been doing this alone I probably wouldnt have finished a quarter Murph.

    Thanks Paul for keeping my tally and giving me advice to keep working on squats and come back to pushups–that helped immensely.

    Shane thanks for the white band support and moral support.

    Sarah thanks for working through with me…wish I couldve run that last mile with you girl.

    Matt Thanks for the cold water!

    Dan L. Awesome work man..you told me what you were gonna do, and went out and did it in Full Beast Mode.

    Im really happy with today’s workout, and glad I did it as close to full as I did. I think Im gonna buy myself a nice CFSBK tshirt as a reward. I finally feel like Ive earned it. I’m looking forward to Next year, or Sept, or maybe Nov for Veteran’s Day?

    Lastly, I’d like to thank the Academy, My Wife, my….

    lol this post was entirely too long. Maybe I should get a blog.

  15. Murph – as r’xd: 49:50

    Cindy-style: 20 rnds of 5 PU, 10 Push-ups, 15 squats*Pull-ups nearly all singles.

    Great job to everyone!

    Just wanted to also mention that we’re having a bbq/party on Saturday, JUNE 13th for Rob’s bday! 4pm start. Everyone is invited! Email me or grab me in class for directions, details, etc. Hope you can make it 🙂

  16. Murph C2B and “Angie” Style: 1:02:47

    1 Mile Run100 C2B* Pull-ups200 C2D* Push-ups300 A2G* Squats1 Mile Run

    Was awesome seeing so many people gathering together to do this workout. Already looking forward to the next time!

    *All legit reps.Legend: C2B – Chest to Bar, C2D – Chest to Deck, A2G – Ass to Grass

    Notes:Pull-ups in MAX sets until falling off the bar. That was starting with 10 reps, then dropping to 5, then in sets of 3, 2, and finally to singles.Pushups in MAX sets as well, first round was 20, then fell off when I hit 50, then all I could do were sets of 5.Squats in sets of 100 all the way through. This was the easy part!

    On a different note, had made the C2B decision for all WOD’s after having a conversation in the ride back from the qualifier with Charmel, Juliana, Margie and Josh. It was clear that solid technique along with proper range of movement was going to be essential to be competitive next year.

    All the while, knowing the implications of the new metric: It’s starting over – all the old times mean nothing now.

    It’s oddly freeing.

    What also came up is that my brain is getting into the way. That my strategizing the WOD’s are holding me back, never going all out, to the point where one collapses. We discussed what it meant to push that hard, to go to the dark place, to finish the workout dry heaving, and just be happy that it ended.

    So going “Angie” style was part of not gaming. Just go: muscles burning, vision blurring, grip failing.

    A huge thanks to Charlotte for solid encouragement during the workout.

    To Gabrus for calling me a machine.

    And David for reminding me that I was “bad ass.”

    Hopefully next Murph as RX’d and C2B (RX’d meaning with the vest).

    And to Shawn: damn, I thought I took the longest. Great work, congrats on finishing your first Murph! Can only hope I wrote more…

  17. Half-Murph without vest, but otherwise as Rx’d. 39:15.

    Broke everything up into the 5,10,15 structure. Surprisingly at least 50% of my pull-ups were C2B – I finally discovered that wonderful kipping trick of pushing away from the top of the pull; it makes an enormous difference. (thanks for the gymnastic mitts at the end Jenna – I hope the blood stain comes out!) The push-ups gave me trouble, which was expected and is why I chose to go for half the Rx’d volume.

    Barbecuing in the park was wonderful – thank you Margie for providing a grill and organizing. I think I have a new tradition to replace birthday cake; birthday steak! It was some of the best steak I’ve ever had (thank you Malcolm.)

    Thanks everyone for the birthday and for coming out to play in the park today.

  20. Hello everyone. Awesome Murph today. I subbed situps for the pullups -and- pushups. Erik outdid me though and he subbed 300 situps for -just- the pullups. I subbed 300 situps for both the pullups and pushups. In retrospect it was kind of a weak sub. I was shooting for an under 40 target, which is theoretically possible, I figured, with two ten minutes runs and one 20 round cindy, but I think it was a bit too easy. 39:44.

    I feel like doing a makeup Murph in about a month when my shoulder is all healed up.

  22. Thought I already posted. Can’t find it so here it is again.

    Half-Murph Cindy Style.

    22:40.

    Next time full Murph. All pullups were unbroken sets of 5, all but the last two sets of pushups were unbroken sets of 10. All of the squats were unbroken sets of 15.

    Running felt better than it has in a long time, no funny knee stuff.

  23. Some stuff I learned today about Murph:

    Squats, when done slowly enough, can be quite relaxing.

    The first and second run aren’t quite the same.

    I’d really like to take off that 20 pound “vest” I’m wearing around the middle.

    Anyway, 1:11:38 with blue band and push-ups off the box. Not very fast obviously, but I actually felt like I paced it pretty evenly, push-ups became almost impossible in round 18 though. Glad I did the full Murph, almost chickened out at the start.

    Andy, nice running with you. Malcolm, thanks for your help with the bands, without you I probably would have done major damage to sensitive areas. Shane, thanks for reminding me that I couldn’t do a single situp when I started CF. And everyone else for cheering and support, awesome.

    Great day, sorry to miss the bbq, family was unable to rally.

  24. Half Murph: 36:20.

    Green band on pull-ups.Knees on push-ups.

    I did 5 sets of:10 pull-ups20 push-ups30 squats.

    I think having fewer transitions helped my time a bit.

    Amazing job, everyone! See you all Monday night!

  26. Half-momma Murph:1k row5 rounds of10 ring rows20 pushups on a 20″ box30 squats1k row24:19

    I look forward to doing this one for real next time! It was so great being part of such a huge & righteous crowd. DanR, it took me about 30 minutes to figure out why every time I went to do ring rows, you were on the pullup bar. Duh. Huge props for going Angie-style. And huge props to everyone for digging so deep. It’s hard for me to hold back as I’m supposed to when surrounded by such intensity.

    I definitely like the idea of doing this again in the fall…maybe not til October for me, though!

  27. 1:05 as rx’d (last year was 54min with jumping pullups)

    pullups were by far the big challenge, mostly because my hands ripped up.

    Wonderful day. It was a pleasure to be with you all and to have your fantastic energy. We are lucky.

    I appreciate the enthusiasm everyone has for this workout. There is, however, a reason we do it once a year. This kind of volume is not something to be done on a regular basis – it’s for special occasions. Besides, the difference you’ll experience between this year and next year will blow you away. Give yourself the time, I promise it’ll be worth it.

  28. 45:45 RX’d w/ 20lb vest (PR)

    Wasn’t that awful, felt like I was able to keep a good pace with the runs, pull-ups and push-ups were all unbroken, squats were hard.

  29. 59:47 RX’d

    I’m both surprised and happy that I managed to get through my very first Murph. And I’m grateful to the Crossfit gods that they didn’t let rip my hand before the last round. I also owe a lot of gratitude to everyone who shouted my name from time to time. Was a great help.

    The atmosphere at the Lyceum was really terrific. BBQ was terribly nice, too. Many thanks to all who made it happen.

  30. 1/2 Murph 42:30Push-ups were chest to floor and squats were ass to floor with a good lordotic curve.

    Subbed jumping ring pull-ups.

    I am proud of myself. I am getting to the point where I am actually finishing WOD’s. The next step is to go a little faster with the ultimate goal of doing everything as RX.

  31. Teeny tiny baby Murph2 mile run40 box jumps40 situps40 squats2 mile run

    The 7 pushups I did during the warmup killed my shoulder. I have to remember your warmup is my workout (at least for now). I really need to do my range of motion exercises and shoulder warm up before I do anything else. It is frustrating not being able to participate the way I’d like to.

    Absolutely wonderful feeling being surrounded by so many bad asses.

  32. 34:13 for the half murph but with 1 miles runs. Blue band for the first 5 rounds, then green band and modified pushups for the rest.

    I continue to be in awe and humbled by the athletes that workout at CFSB. I moved to NYC 4 months ago and joined CSFB less than two months ago. I really wanted to express my thanks for how friendly and supportive everyone has been. Thanks for letting me work out with you!

    Tushar

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