“Murph”
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.
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.
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.
There is no charge for the workout, nor will it be deducted from your weekly class limit. There are still a few spots left in several heats, and you can sign up here! If you decide not to do it at the last minute, please delete your name from the spreadsheet so someone else can take your place.
Murph Day 2016 Notes
Please note that all regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day.
- CFSBK and many other affiliates do “Murph” on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. If you’d like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.
- This year we’ll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. You can donate here (write “CFSBK” in the “Salutation” box so we can check in on the amount we donated). The suggested donation is $25 (the cost of a drop-in) or the dollar equivalent of your “Murph” time (60 minutes=60 dollars). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!
- CFSBK will provide one keg, burgers, and sasuages, but please feel free to BYOB and more delicious foods. We’re still looking for volunteers to help clean up after the event. Please contact Events Coordinator Danae at Danae [at] CrossFitSouthBrooklyn.com to let her know if you can help out.
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Brian Turner, “Ashbah” The Guardian
Ho Lye Toh The Unsung Heroines
A Full Revolution: How Simone Biles Is Transforming Gymnastics New Yorker
8am Murphin'
52:34 Rx
Very sweaty. Good vibes in 608. Headed back for keg time later today. Good luck to everyone tackling this later.
8 a.m. heat: 56:20, subbing ring rows for the pull ups (couldn't keep my kip together — next year!). Last year I did a 3/4 Murph subbing ring rows and knee push-ups after the half-way mark in 48 minutes, so to get through a full set of movements in not that much more time felt real good.
Nice choice of the Brian Turner poem for the links. Keeping in mind those who served and sacrificed today.
10 am
60:22
First time trying this, so scaled to 60 pull-ups. Did it as 20 rounds of 5 push – 3 pull – 5 push – 15 squats.
Of course, now that it's over I think I maybe coulda managed full volume on the pulls. Next year! Congrats to all (especially the people in weight vests, because jeez).
youre all fucking baes. love you guys.
Great day crushing Murph with all of my 6am buddies.
Wore the 20 lb vest for the first time and finished in 50:45. Used the 5-5-5-15 model which I really liked and allowed me to go unbroken the whole way.
Highlight was definitely Smurph and watching all of the youngins. D.O. and Noah did an incredible job wrangling a bunch of kids and teens.
10 AM heat. Did 60 strict pull-ups. Finished in 48:45 using a 5 push-up; 3 pull-ups; 5 push-ups; 15 squat round (20 of those did the trick.)
Mad respect to everyone that did it today.
Great hanging with everyone afterward; good times.
Murph @ 56:00, subbing ring rows instead of pull-ups (don't quite have the kip yet). That last mile run was brutal, I could barely shuffle. My first Murph, so it was good to establish a baseline and see what I can do next year. Goal for next year: finish it with pull-ups at around the same time.
@CFSBK: the donation link (http://k9sforwarriors.donorpages.com/MyEvent/CFSBK/) seems broken, it's giving me a "This page is pending approval" error page.
Today's WOD. .. It's all about never quitting, never giving in, always pushing, always remembering and honoring those that protect our Freedom! Thank you to all our members that serve our country, have served our country and continue to serve our country. God Bless The USA!!
Did 10:30 heat, finished 49:22, sub 50mins which was my goal. Amazing Morning at CFSBK and a phenomenal event / Workout. Also great to meet some new people!
Great work Eduardo, Karl (SuperKarl), Mike, Charlie, Allie, Jackie!!
Thanks to all coaches and volunteers for setting such a great event.
10:00 am class
51:00 (-4:32 min from last year) no vest
————
4 beers
2 burgers
1 sausage
Rx
———–
BIG thanks to all our troops!!!
Murph
45:26
Rx'd (no vest)
Goal unlocked!
8:00 am group.
45:45 with rowing and jumping pull-ups.
used the 5-5-15-5 sequence.
Props to everyone who did any version of this-
it felt great to make the link to what Memorial Day
is truly about.
Thanks also to all the volunteers and coaches for such
a great setup.
Those vests tho!
10:30 Murph – first time doing this workout
49:21 Rx'd (no vest), I used the 5-10-15 model, felt great, last mile run was rough.
Great day, beautiful community.
Whoops- forgot to thank the front desk folks also!
Great day! Good job, guys!
43:18 full murph! Maintained 5 pull-ups every round, and only broke push-ups up into 3-2–never went to singles!
Last year was 37 something Wo h half volume pull-ups and from-the-knee push-ups. Feeling so good!!
10:30. 59:45! Chins instead of pullups. Crazy happy to sneak in under an hour. 5-5-5-15 the whole way, broke up chins 3-2 from the start. Squats were surprisingly the hardest for me, broke those up into 8-7 then 5s the last few. Happy to have my brother and friend be able to come and check out the awesome cfsbk space and vibe. Fun times.
First Rx'ed Murph (I.e., 100 pull ups no vest)! Also strung together some "kips" which was great. Felt good throughout. Never stopped moving (but moved pretty slowly). Highlight was holding Tom's hand as we ran to the finish. His skin is so soft!!! Next year we hold hands for the entire workout.
The kid's heat took kind of a toll on Niko. He's been saying "Smurf that crap" all afternoon.
First true Murph without any subs! All the heats were pretty fantastic, but much enjoyed my 10:30 crew! Goal was completion, wasn't too focused on the time (especially with my cold – many breaks to blow my nose and repeatedly shove tissues down my shirt so they didn't litter the gym floor). Took 67 minutes and two ripped hands. Now have some time goals for future Murphs.
Excellent job everyone! I am always so impressed by the supportive nature of the CFSBK community.
Another great Memorial Day with the CFSBK family. Thanks to all who came out. So much fun chatting with folks who I too infrequently get the chance to catch up with. Thanks to beyond to all who served and gave all.
51:59 Rx (no vest)
Tried a different rep scheme this year that went well for 1 round and then had me wondering at my sense of reason.
5 rounds
60 Squats
40 Push Ups
20 Pull Ups
The idea was that my legs would be somewhat fresh for the 2nd mile but that didn't happen. Push ups fell apart sooner than I expected and squats made feel like throwing up. Good times.
Special thanks to the volunteers (Michele) and to front desk (Josh and Jason) for helping create such a fun day. Also thank you to the few people who helped without hesitation when I asked them for a hand setting up! And of course, to DO, who sees the value in having events like this.
What a day. Finished my first murph in 45:25. Did all the push ups on my knees and only did 3 pull-ups per round (60 in total). Looking back I think I could have done all 100 pull ups, but oh well. Next year full pull ups and will go for regular push ups. But this was a good start. The last run was brutal.
It was a great day at the gym and seeing so many people out. Nice job everyone!
Thanks to all the Cfsbk coaches and staff for putting it together. We are so lucky!
Many thanks to those who have served, those who we have lost, those who are active duty and their families.
Great CFSBK event – appreciate all the hard work of those that made it happen.
42:30 RX (no vest). 5,5,5,15 was a good best. Even then, pushups got broken up by round 8. PR by about 6 min – though the last time I did this was about 4 years ago.
Assuming the Monday WOD is Cindy?
Just woke up from my post-fitness-beverages-great-times nap, so this post will make sense. Proud alumnus of the 10:30 am crew! We all got after it and that was amazing.
This year: 54:20 (no vest); last year: 57:32 (no vest). Goal was to get sub-55 and I did which was very excellent.
Next year's goal: sub-50??
First mile was 9:20. Did the 5/5/15/5 and proudly lost my kipping pull-ups in round 19. Last year, I lost them around round 12/13 and proceeded to rip soon after. Wrapped up round 20 at 40:46. I then proceeded to trudge (but spiritually run) around the block 3 times. A few times, I passed some parents walking their children and I'm sure once my laboriously breathing, wincing self passed, they asked their parents "why is he dying Mommy/Daddy?" Pleasantly surprised to see that my 2nd mile took me 13:34 and not a fortnight 🙂
As usual, another wonderful time with wonderful people. What I enjoy most about this day is that it's like any other: people working hard and pushing each other to be a little better than they think they can be. Thus, thanks to all those who yelled my name at some point today. I heard you; I just couldn't respond. Big up to those who did their first Murph today and conquered a demon (pull-ups, push-ups, squats, etc). Another shout-out to the 10:30 am crew. And special shout-out to Kelly for smashing her previous time!
Thanks guys. Karl out.
70:42 with vest
1/2 mile walk
100 pull ups
200 push ups
300 sit ups
1/2 mile walk
Was excited about trying to beat my time from last year of 82 minutes with vest but dealing with a quad injury. I do feel this is representative of where I would have finished if done normally so feeling good.
Near the end pull ups turned into fast singles,which though not on purpose, I feel saved my hands from ripping to shreds.
Loved the atmosphere at the box today and great seeing everyone do excellent work!
Monique did 1/2 Murph (jumping pull ups) with 1 mile runs front and back in about 67 minutes. She was super nervous but excited that she finished and pushed her limits.
I will continue to involuntary sigh her up for all box events haha, she always thanks me later
Jay-star was firm, yet gentle. And his hand was very bare. Glistening.
Loved the extra running with my two (totally shot) #smurphs.
First time doing RX (minus vest) in 57:57. I knew the pushups would get me, especially after the WOD I did in Hoboken on Saturday, but I was glad I only did 1 single! The rest were 5s, 3s, 2s.
Runs were 7:45 and around.. 8:45 ish?
This time last year I think I could only do 1 kipping pull up at a time so I did ring rows and 1/2 vol pushups in around..38 mins?
Really fun day-thanks David & everyone else!
10 am (Monique was awesome!)
62:01, with kipping chinups (and a few rounds with switch grip). This was all about breaking up the upper body stuff, so I used a silly-complicated rep scheme of 5-5-5-5-5-5 (pushups-squats-chinups-squats-pushups-squats), which after round 11 got even sillier by splitting the chinups and adding lots of taping, re-taping, tearing stupid tape off, and re-taping again. That and cleaning up my hands afterward were by far the roughest part, so I'm happy with it, especially considering that last year was a half w/ring rows and knee pushups. The goal for this year was just finishing: Murph was from my hometown and went to my high school, so I wore my old high school track shorts in memory, and feel like I got to pay my respects in some very small way by sticking with it.
Goals for next year are sub-60, a reputable rep scheme, and not using up 6 feet of tape (sorry David). And huge thanks to Danae, the desk, David, all the coaches, and everyone who cheered, commiserated, worked hard, and hung out! Such a great, fun, and well-run event; was sad to not be able to stick around longer!
awesome day with everyone at the gym, of course!!! love our community. thanks to everyone who volunteered / helped out / cleaned up / etc. today.
42:05 RX'd (no vest)
last year's time was 47:46 and the year before that was 55 and change. very happy with the continued improvement. this year push-ups were definitely a lot smoother. a good number of 5's with a few 3's-2's on the back half. squats felt easy, just HOT. butterfly PU's were great, but both my hands tore! did NOT see that coming!!! i haven't torn in so long and didn't tape or bring my wraps down in advance b/c i didn't tear last year and figured i'd be fine. amateur move, i'm embarrassed!
THANKS:
-to Kayleigh for deciphering my bumbling request and grabbing my gymnastics wraps so i could keep going.
-to Charlie for running with me. this is the first year I didn't walk AT ALL on the last run, and there's a very good chance I would've stopped if she hadn't been there.
-to Brad D and anyone else who helped out with Miss-Penny-"BARK-BARK"-the-Pup
-to Mr. Maschi for listening to my whimpering pity cry-screams on my last lap around the block
-to David for creating this place, and everyone that contributes to it!
-to any and all who serve others and sacrifice for them/us… wherever, whenever, however.
oops, forgot to write:
-first run about 7:50, felt like a perfect pace… bit uncomfortable, but fine when i came in
-second run 9:25. actually pretty surprised it wasn't slower. so happy I didn't walk!
8a in 49.22 no vest
I took it really slow from the start and sped up as I went. I broke my squats into little groups of five. Otherwise I followed the 5 5 15(5-5-5) 5 scheme.
First mile 8:25 second in 7:48.
This is my 3rd Murph and the 1st time I actually ran the second mile.
I had so much fun taking photographs today. Thanks to everyone. I've uploaded a set to the Flickr page.
th
My first Murph. Bonehead that I am I did not record my time but believe it was in the mid-40s. I did it RX until after my 40th pull-up and then scaled, which made the push-ups much easier.
Thanks to our inspiring coaches – it was fun watching you complete the 12:30 session – and to all who put things back together afterwards.
8am Murph today
58:30
-first time going in the first head during Murph but guess what, it was still awful. Not my best but as always, just happy to have finished it. Did not like McDowell who ran the last lap with me and made me run faster than I really wanted.
-first mile in 8:17, second mile in 9:08
-all of my time was spent on the pushups. Oh and I tore one callus on pullup #93. Almost made it through!
-I'm already very, very sore.
Just donated my $58.30 to K9's for warriors! That's really the reason why I went slow. 😉
Thanks all for making today a great day.
Murph- full volume, no vest in 48:52
Did the same last year in an hour and :33 so HUGE improvement.
Last year, I felt like death afterwards. This year, I still feel great. The programming for group class and AG was really on point in helping to prepare for Murph. Let's see if I feel great tomorrow:)
Great day, great community. Thankful to those who have served, who are serving, and those who have lost their lives!
Busted-wrist Murph: 60 strict chins and sit-ups instead of push-ups, 48:10. Really not that bad — clearly the push-ups are the worst part, because this is the first year I haven't felt completely wrecked after!
Should've done this exact thing last year instead of thinking I had to bail because of the other wrist.
9am Murph with the 6am crew
Finished 38:08 Rx
First 5 rounds 10-5-15
Then switched as my push-ups fell apart to 5-5-5-15
This year the squats felt like the limiting factor. Great workout and great time as always. Thanks CFSBK
8:00am
Green band 1/2 Murph
45:25
No knees on the pushups. Some real slow runnin'.
81:37 full Murph w/ jumping pull-up subs. 15-10-5 for 20 sets approach.
Loved partnering with Monique and was great to see her crush it.
Very jealous as I read through all your posts, in Italy till Wednesday.. Haven't done much fitness except for walkijg through sites, push ups in my hotel room, and bicep curls (pasta eating). Amazing Murph energy, I can sense it was an incredible day. Veni, vidi, vici!!!
55:36 with the 8:30 crew. First time doing Murph. Did all the reps, no scaling. Tore my hands up but otherwise feeling fine today.
I was set on passing on Murph this year, convinced I couldn't do it. Jess's intro question on Sunday, "what time are you doing murph?" actually helped motivate me.
And thanks to Melody for giving me a little pep talk just five minutes before I started this one. I had expected to maybe do half the volume but after talking to her I said fuck it and decided to go for all the reps and see what happened.
I really fucking love this place.
10:30 AM Murph 78:00 minutes
If slow and steady wins the race, then I guess I won?! 😀 LOL
5-5-5-20 – 75 banded pull-ups, 25 ring rows, 200 elevated push-ups and 300 regular squats
I finished my last set of squats and put away my bands…then put away my box…then put away the other box (long story)….then remembered I still had the mile run to do!
Thank you Charlie for running with me the last lap, which was not miserable, and was actually fun thanks to your company!
Thank you CFSBK for putting on such a big, fun event! What a nice thing for city people to get to workout and have a big gathering after. I don't know anything else like it. So much fun. <3