“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.” It is now 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.
If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start. 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 2017 Is Here!
All regularly scheduled classes (including AM Open Gym) are cancelled today for Murph Day. Here’s all the other important stuff you need to know!
- Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. So far we’ve raised $1600. Thanks to all who have donated! Go HERE to support this terrific cause.
- For scaling options and game plans, see Coach Fox’s very useful post from last week, “Murph Is For Everybody.”
- Shooting to get on the leaderboard for “Murph”? You’ll have to do it in a weighted vest (20/14 lbs), and be sure to let a coach know that you’re going for it before your heat starts.
- CFSBK will provide one keg, burgers, and sausges, but please bring more delicious foods, especially side dishes! Leave a comment on the event page to let us know what you’re bringing!
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Yesterday’s Whiteboard: Snatch | Deadlift, Run
5 Keys to Forming Any Habit Zen Habits
Memorial Day Dos and Don’ts NPR
Great vibe this morning! Decided to go in the 9:30 heat instead of 10am!
38:06! No vest. 5pushups 5 pull-ups 5 push-ups 15 squats. Broke up push-ups more than expected.
Year 1: 37:something HALF Murph
Year 2: 43:18 full Murph
Year 3: 38:06
I was confused about times. Very happy with my improvement! Next year I was under 35:00.
Shoutout to all the improvement– especially Kayleigh who shaved off 18:00!!! Dang!!
11am heat with the kiddos, teens, my 55+ers, and a few jabrones…
Finished just under 45min. Wasn't sure I'd be able to do the pull ups due to a 'lil wrist thing I'm dealing with but ibuprofen and peer pressure work wonders. Fun chatty bonus lap to finish out with Mike.
Thanks to all who participated, and especially those of who donated to K9s for Warriors. They're an amazing organization providing successful treatment to service men and women who need it. It's an odd day for me personally as someone who is against war, but i respect that many men and women have given their lives so that I and the people I love can live the lives we do in this great country. When doing Murph once a year, I try to keep that in mind and recognize that survivors who've lost friends in combat or to PTSD suicide, are always dealing with the effects of war in ways I will never know.
Peace and Love,
Fox
Derp…
Many thanks also to the folks who helped make our day run so smooth and provided sweet eats and beers…Michele, Tom, Danae, Justin over at Three's Brewery, and our amazing FD Staff!
In a very short turn of phrase, I thought Fox really summed up well the purpose of the day in briefing the 10:30 group — "to reflect on the human cost of war." That's exactly what meaning I find in the day.
Second Murph. Really a reflection on the fragility of human life (in funny but also real ways).
56:40min doing it Rx (sanst vest). Same time as last year. First time doing it will pull ups – a year ago I couldn't string two kipping pull ups together, so doing 20×5 today was an accomplishment. There's a lower bound on Murph for me – I'm big and heavy and slow on runs, so I'll never really be amazing at it, but I love that there are always things to get better at. Next year I'll try for a fitfyish time, maybe with butterfly pull ups (who knows). Amazing to see everyone's times and how fast and strong folks are – between Eduardo running his last mile in a 7min pace and Allie and Paul arguing for a 15s difference between them, I always get inspired by everyone's strength, and it makes me want to do better.
Had a really fun time afterwards hanging out and drinking beer and eating all the amazing chili and wings. So sad to see Mo and Kat leave, even though I'm sure they'll be incredibly happy in Sweden. After a (few?) shot of cachaça I might have made Mo promise to come back to Murph next year with a vest.
SO excited for all the pull ups you did, Daniel!!!
What an awesome day. CFSBK, you are my heart.
Wow, What a day.
Murph with rowing and no vest in 48:05.
45:45 last year with jumping pull-ups.
Very happy with that.
I love that the community does this
to connect the work to the meaning of Memorial Day.
Thanks to all of the folks who put it together today.
Almost didn't do Murph today because my cousin and best friend were in town and they wanted to go to brunch this morning. As a result I drank for 10 hours yesterday (slow and steady pace). Then they cancelled this morning because of the rain and decided to head home early so had no choice but to earn my t-shirt today!
Modified Murph in 32:08
Modified it based on advice from KHarpz and my PT:
Runs, 50 pullups, 50 pushups, 300 air squats
Done as: 10 rounds of 5 pullups, 5 pushups, 30 air squats.
Tried to keep each round under a minute but 30 air squats were much harder to keep at a fast pace than the usual 15, especially when there was such short rest in between each set.
Such a fun day and so happy I didn't miss it. Wish I could have gotten there earlier to witness all the PRs. Congrats everyone! And thank you to those who lost their lives.
So happy to have been a part of the Murph Day fun yesterday!!
I finished dead last in the 10am heat (huge thank-you to Mo, Kate Tk and everyone else who cheered me on through those final minutes). BUT I did full volume and no scaling on the body weight stuff, whereas last year I did jumping pull-ups and push-ups from my knees. So, some progress there, even though it took me longer. Broke up the push-ups into sets of 5 which was definitely the right move. I fully expected the push-ups to be the first thing to go…interestingly, the pull-ups felt fine (aside from completely shredding my hands) even at such a high volume! 1600m row x2 instead of running to take it easy on my ankle. Think I finished in around 56 minutes and change, then crushed a mimosa and a burger and went home for a 2-hour nap.
<3 you forever, CFSBK!
First Murph for me. Split the movements as 5/5/5/15, no vest. Pretty satisfied with 41:50, especially given that my right elbow was in a lot of pain by the end.
Great party afterwards, worked the crowd with Rachel S trying drum up more people for Power Monkey in October.
Vest came in the mail yesterday, so next year gotta be Rx.