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 090101.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
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.
JT this morning - seems like I could have used more rest from the HSC/Pullups of yesterday afternoon. I will have to watch myself on Murph on Thursday (which will be my first repeated WOD, although I will probably up it in scaling). Today:
J.T. 21-15-9
HSPU (progressions, 1st 21 were piked with feet on chair, using paralettes, head below hands, 2nd two sets feet on floor, and a lot of struggle)
Paralette dips (feet on chair, but to ground)
pushups (form was all over the place here, and sets were all broken)
8:58
My arms are wasted. Wonder if I will be able to carry a pencil today…... honors to J.T. Cheers.
1/2 mile Run
35 Pull-ups
70 Push-ups
120 Squats
1/2 mile Run
22:50
Partitioned 3/6/10 for 7 rounds, 1-2/3/5 8 rounds, 2/4/10 last round. Push-ups were the main bottleneck because of J.T. Felt gassed throughout the workout. No vest, but ~10# belly fat from pigging out on peanuts. :(
Personal Pull-up Challenge
26 c2b pull-ups
Did most of these before the WOD- might have gotten a better time if I hadn’t.
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.
Run 1/2 mile (8.0 mph)
20 pullups
40 pushups
60 Squats
Run 1/2 mile (6.0 mph)
Still recovering from being sick. Haven’t trained in 4 days.
*** Side Note*** If you have a chance try and read “Lone Survivor” written by Marcus Cantrell (spelling?) it is the book written about “Murph’s” seal team. I ended up buying the book. There was a 60 person wait for it at the library. Very good and in depth book.
Partition the pull-ups, push-ups, and squats as needed.
Does this mean we can do rounds of, say, 5 pull-ups, 10 push-ups, 15 squats? Or should we chip through the pull-ups, then the push-ups, etc? I vaguely remember doing this in the past with rounds, but it might have been something else.
Partition the pull-ups, push-ups, and squats as needed.
Does this mean we can do rounds of, say, 5 pull-ups, 10 push-ups, 15 squats? Or should we chip through the pull-ups, then the push-ups, etc? I vaguely remember doing this in the past with rounds, but it might have been something else.
thanks for any suggestions.
Yeah ya can break em up like that or any other way ya fancy. Most people do em like ya suggested cindy style.
