For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Post time to comments.
Compare to 101231.
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Currently 4474 votes right now. Up from 4239 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 17498. Up from about 16376 yesterday.
If you’re a US resident, please vote and spread the word.
Garddawg - 25 October 2011 07:31 PM
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
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.
First posted 18 August 2005
Big Dawgs:
As rx’d
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
After my first year of crossfitting, a couple of months ago I got my first MU and did 4 singles. Next 2 or 3 times I tried and couldn’t get 1, so I gave up very frustrated. Tried again earlier this week and got a few and the technique felt good.
So tonight I have a pulled calf so I thought I’d try some muscle ups instead of the WOD. I just kept going and ended up getting 23 in 18:36 This time includes a couple of mins attempting number 24 which I failed 4 times so stopped there.
For the first time I also got some doubles and one triple. It seems that the technique has just clicked.
Feeling pretty good now. As I never even heard of a MU before crossfit, this is a big mental and physical milestone. Next goal - completing the 30 MU for time workout !!
After my first year of crossfitting, a couple of months ago I got my first MU and did 4 singles. Next 2 or 3 times I tried and couldn’t get 1, so I gave up very frustrated. Tried again earlier this week and got a few and the technique felt good.
So tonight I have a pulled calf so I thought I’d try some muscle ups instead of the WOD. I just kept going and ended up getting 23 in 18:36 This time includes a couple of mins attempting number 24 which I failed 4 times so stopped there.
For the first time I also got some doubles and one triple. It seems that the technique has just clicked.
Feeling pretty good now. As I never even heard of a MU before crossfit, this is a big mental and physical milestone. Next goal - completing the 30 MU for time workout !!
After my first year of crossfitting, a couple of months ago I got my first MU and did 4 singles. Next 2 or 3 times I tried and couldn’t get 1, so I gave up very frustrated. Tried again earlier this week and got a few and the technique felt good.
So tonight I have a pulled calf so I thought I’d try some muscle ups instead of the WOD. I just kept going and ended up getting 23 in 18:36 This time includes a couple of mins attempting number 24 which I failed 4 times so stopped there.
For the first time I also got some doubles and one triple. It seems that the technique has just clicked.
Feeling pretty good now. As I never even heard of a MU before crossfit, this is a big mental and physical milestone. Next goal - completing the 30 MU for time workout !!
well done. your hard work has paid off. keep going buddy!!!
FRIDAY 111111
Stretching and listening to music warm up
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
no weight vest
Partitioned into
Pull-Push-Squat
10-20-30 for sets 1 and 2, 20-40-60 for set 3, 10-20-30 for set 4-5-6-7 and 20-40-60 for set 8 totaling full
Ran hard the first mile and kind of dazed but running the second mile.
52:38
Goal for 2012 memorial day is to do it with the 20 lb vest (Writing this one down)
Voted both with text and online log in.
Also read parts of “Seal of Honor” on the nook last night again. That and Marcus Luttrell’s book both can make a guy feel a sense of awe and tearful gratitude.
To my sister, West Point Class of 1996 Army Intel Officer, thanks for serving!
as rx’d save the pull ups which I modded to 50 as these are usually what beat me up and I wanted to try to complete without having to stop too long -
43:56
This is my first Murph and I LOVED it - what a workout for the mind as well as body - hard to keep going at times on your own but awesome feeling rest of day on completion.
I partitioned to 5 pull ups, 10 press ups and 20 squats, but found that I ran out of squats and halved the rep range in the last few rounds again to make sure I had some rest between the remaining press ups - the press ups were the hardest which I didn’t expect.
Running was not too fast as I have recently changed my gait to ball striking and its still in development.
Trained with my mate Harrison today: WU -
20 OHS, ROM Drills
Hip Capsule Mob, T-Spine Ext
Leg Swings
WOD 1:
As fast as possible, not timed:
- 30 KB Swings, 1.5 pood
- Agility Ladder x5
- ViPR Side to Side Lunges x30 (16kg, 35lbs)
- Lateral Hurdle ins + outs x6
- Bear Crawl 15m x2
Pretty much a sprint through + more of a warm up
WOD 2:
For time:
Row 300 meters 40 pound Dumbbell Push press, 20 reps
Row 300 meters 40 pound Dumbbell Push press, 15 reps
Row 300 meters 40 pound Dumbbell Push press, 10 reps
Row 300 meters 40 pound Dumbbell Push press, 5 reps
Byron = 7:06 mins
Harrison = 7:10 mins (35lb Dumbbells)
Rows were 1:01-1:06 mins, average pace 1:50/500m
WOD 3:
For time:
30 Deadlifts, 95lbs
30 Bent Over Rows, 95lbs
Byron = 1:54 mins
Harrison = 1:48 mins (20 Deadlifts)
Bent Over rows sucked!
Power “Murph”
For time:
1 mile run
100 Power Clean, 95#
200 Push-up
300 Squat
1 mile run
Time: 45:46
Partitioned as one round of 4/8/12 and 32 rounds of 3/6/9.
Coach took the pull-up rig down yesterday, so we improvised. Never done Murph before, but push-ups always get me on Cindy. Six push-ups was perfect. Legs are crushed from the squats. Power clean was fun change of pace…especially since that is a strength and PUs are a weakness.
Thank you to all veterans for their service and sacrifices.
This time includes a couple of mins attempting number 24 which I failed 4 times so stopped there. 
