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.
Please hold questions until one of the trainers post the scaling, which usually answers many common questions and often contains links to helpful videos and information.
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
The best time from Brand X is 31:43, no vest, by Top Dawg. Significantly this was performed with two trainers monitoring reps.
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.
Well I’ve certainly got body armor… significantly more than 20 pounds now that they’ve added more plates and “upgraded” the ones that were already in there. Even if we did strip it down to bare Kevlar… yikes.
I took an extra rest day to get a day behind so I’m not scrambling to get the workout 11 hours ahead in Iraq. I might just strip my body armor down and let you know how this works out for me tomorrow, on my 4th day of Crossfit—running through the cold and mud in a flak vest.
Instead of a successful time, I’ll let you know how many times I puked before I passed out.
...on second thought, how about I stick at puppy level and pretend I don’t know what I flak vest is. Good luck finding a guinea pig on the vest thing, you can count me out for now guys :D
...on second thought, how about I stick at puppy level and pretend I don’t know what I flak vest is. Good luck finding a guinea pig on the vest thing, you can count me out for now guys :D
There’s doing a WOD as Rx’d . . . and then there’s Rx’d +
Murph with a vest is pretty much Rx’d +
It’s for the day you think to yourself before you start: “how bad could 300 squats really be?”
And there are two legitimate ways of doing this: straight through, like “Angie” aka slogging it out, and “Cindy Style” where you partition the pullups/pushups/squats into cindy rounds, so a full Rx’d Murph is 20 rounds of 5/10/15. (pullups/pushups/squats).
Couldn’t find total from last time, before I started posting, but pretty sure it was in the mid-300s.
Not a great showing today, did this with a hangover and at end of what seems like a couple of weeks with guts full of
everything that doesn’t rhyme with zone.
But I know where the right track is and I’m getting back on it. Murph will help me tomorrow…
Run 1/2 mile
50 pullups
100 pushups
150 squats
run 1/2 mile
Time=25.51mins
I did 10 rnds of 5 pullups,10 pushups,15 squats.
1st time hitting Murph. Tough workout even scaled down. I did the run and 5 rnds of pulups,pushups,squats in about 10mins but slowed down a lot after that. And the 2nd run at the end was horrible!
Did Fight Gone Bad tonight. Even working at a Puppy scale I think I understand where it got it’s name.
Didn’t have anyone to record our reps so we just sort of went with it. Got a hell of a work out, not sure how well we did. Afterward we proceeded to cry like little girls.
This was also the first time our humble Iraqi gym felt under equipped. No wall ball target so we improvised and threw the medicine ball straight up. Also had no cardio style rowing machine so subbed dumbbell swings. There are muscles on my body that I didn’t even know I had, and they hurt.
I had absolutely no idea how high my heart rate would get on this workout. I’m not sure if I love or hate Crossfit. I think I love to hate Crossfit. Not looking forward to Murph tomorrow after those box-jumps.
I attempted the WOD as RX’d and it was tough just as they all are I did not count or score the wod I just wanted to go all out and see what happened. Next time I will try to keep score.
Fight Gone Bad
Three rounds of: (had to sub some things as the gym did not have all the proper crossfit stuff)
Wall-ball, 10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 14” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Happy New Year to you all!!!!!!
I am wondering is it better to do the WOD as RX’d and struggle through it or is it better to do one of the modified versions where I still would struggle but not quite as much?
I am wondering is it better to do the WOD as RX’d and struggle through it or is it better to do one of the modified versions where I still would struggle but not quite as much?
Depends . . .
Normally you should probably scale to something where you can push hard the whole time and not die of muscular fatigue. That said, there’s mental benefit to grinding out through a long tough workout. But you’d only want to do that, say once a month and then only after you’ve been doing these things for a bit.
