Murph x 3 = raised $1915 for the Navy Seals...so far!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(10#/20# vest)
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(10#/20# vest)
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 there on it was 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. Rx for the full WOD will require the weight vest (10# ladies & 20# gentlemen).
Community Notes:
Our very own Mike P. will be doing this WOD three times today in order to raise money for the Navy Seals. Click here if you would like to support and donate.
An appropriate scale for this WOD would be (1/2 Murph):800M Run, 50 Pull-ups, 100 Push-ups, 150 Squats, 800 Meter Run or (1/4 Murph) if necessary. Partner Murph is also an option: two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). Coaches for individual classes will determine the time cap.
Community Notes:
Our very own Mike P. will be doing this WOD three times today in order to raise money for the Navy Seals. Click here if you would like to support and donate.
An appropriate scale for this WOD would be (1/2 Murph):800M Run, 50 Pull-ups, 100 Push-ups, 150 Squats, 800 Meter Run or (1/4 Murph) if necessary. Partner Murph is also an option: two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). Coaches for individual classes will determine the time cap.
Quote:
"As we express our gratitude, we must never forget that the highest
appreciation is not to utter words, but to live by them."
-John
Fitzgerald Kennedy
Results:
Murph
Mike P 46:28, Mike P2 46:34, Mike P3 54:18 (vest-Rx)
Kristin T 45:51 Rx
Nina 53:30 Rx 11#vest
King 46:40(sans vest)
Schaeffer. 53:18 (sans vest)
Becca 47:28 band
Meg 51:09, no vest
Tamas 59:17 (vest some rom)
Brian 47:27 (no vest)
Chris NZ 59:29 (vest)
Tim M 39:05 (vest)
Brynsie 53:08 (vest)
Kim C 58:45
John C 44:33 (vest)
Jerry 52:16 (vest)
Chip 69:07 (no vest)
Oleg 51:24 (row)
Paul S. 55:25 (vest)
Faby 54:19 (vest)
Jess C. 64:27
Kim G. 61:05
Al 64:42
Josh 48:57
Klutch 43:03 (no vest)
Danny 61:25 Rx
Todd 63:23 Rx
Kate C. 50:41 rx
Tidmore 56:52 29# vest, banded pu's
1/2 Murph
Gina 27:00 greenband
LaurenMerl. 27:50 jumping pullups
Wax 22:19
Paul F. 29:36 blackbnd
Bob 25:06 blueband
Mike S 28:04
Jay E 41:50 (mile runs)
Cris A 48:42
Lisa A: 34:49 band
Chris A: 29:58 band
Heather 24:44 band
Peter O: 26:04
Liz O: 30:54 band
Tori: 30:54 band
Chris T: 28:44 band
Vinnie The Grip: 23:45 band
WW 42:52 (mile runs jump)
Nathan 31:29 (band snake)
Mel 29:34
DeeDee 32:44 (snake)
JZ 22:14
Ph 34:10 (band)
Ciera 31:00 (Jump/knee)
Anja 29:00 (band/knee)
Mark B 22:39 (row)
Tim P 24:46 (mile runs)
K 59:09 (1.5 mile run total)
Katie 35:18 (scale)
Steve S. 32:10 (band)
J-Na 30:41 (blue band)
Jackie 27:25 (row, scale)
Leslie 32:52 (scale)
Travis 35:50 (full run)
Holly 38:28 (scale)
Justin M. 25:31 (band, ROM)
Linda 28:03 (black band)
Lisa C. 32:42 (scale)
Kathy 39:39 (scale) (1/4fullrun)
Jenn Sch. 36:11 (3/4)
Tim H. 36:12
Jim C. 23:09
Sam ?. 34:15
Joe P. 24:45
LP 29:33 full run
Tara 38:18 full run
Shawn 23:06
Diego 26:01
Team Murph
Gabe/Dan L 30:53 (Rx)
Megssss 27:14 (two worked at a time)
Cate/Aimee 23:22 (Rx)
Keith/Donkey ?? 30:40
Becky/Steph 35:14
More Murph Photos:
Results:
Murph
Mike P 46:28, Mike P2 46:34, Mike P3 54:18 (vest-Rx)
Kristin T 45:51 Rx
Nina 53:30 Rx 11#vest
King 46:40(sans vest)
Schaeffer. 53:18 (sans vest)
Becca 47:28 band
Meg 51:09, no vest
Tamas 59:17 (vest some rom)
Brian 47:27 (no vest)
Chris NZ 59:29 (vest)
Tim M 39:05 (vest)
Brynsie 53:08 (vest)
Kim C 58:45
John C 44:33 (vest)
Jerry 52:16 (vest)
Chip 69:07 (no vest)
Oleg 51:24 (row)
Paul S. 55:25 (vest)
Faby 54:19 (vest)
Jess C. 64:27
Kim G. 61:05
Al 64:42
Josh 48:57
Klutch 43:03 (no vest)
Danny 61:25 Rx
Todd 63:23 Rx
Kate C. 50:41 rx
Tidmore 56:52 29# vest, banded pu's
1/2 Murph
Gina 27:00 greenband
LaurenMerl. 27:50 jumping pullups
Wax 22:19
Paul F. 29:36 blackbnd
Bob 25:06 blueband
Mike S 28:04
Jay E 41:50 (mile runs)
Cris A 48:42
Lisa A: 34:49 band
Chris A: 29:58 band
Heather 24:44 band
Peter O: 26:04
Liz O: 30:54 band
Tori: 30:54 band
Chris T: 28:44 band
Vinnie The Grip: 23:45 band
WW 42:52 (mile runs jump)
Nathan 31:29 (band snake)
Mel 29:34
DeeDee 32:44 (snake)
JZ 22:14
Ph 34:10 (band)
Ciera 31:00 (Jump/knee)
Anja 29:00 (band/knee)
Mark B 22:39 (row)
Tim P 24:46 (mile runs)
K 59:09 (1.5 mile run total)
Katie 35:18 (scale)
Steve S. 32:10 (band)
J-Na 30:41 (blue band)
Jackie 27:25 (row, scale)
Leslie 32:52 (scale)
Travis 35:50 (full run)
Holly 38:28 (scale)
Justin M. 25:31 (band, ROM)
Linda 28:03 (black band)
Lisa C. 32:42 (scale)
Kathy 39:39 (scale) (1/4fullrun)
Jenn Sch. 36:11 (3/4)
Tim H. 36:12
Jim C. 23:09
Sam ?. 34:15
Joe P. 24:45
LP 29:33 full run
Tara 38:18 full run
Shawn 23:06
Diego 26:01
Team Murph
Gabe/Dan L 30:53 (Rx)
Megssss 27:14 (two worked at a time)
Cate/Aimee 23:22 (Rx)
Keith/Donkey ?? 30:40
Becky/Steph 35:14
More Murph Photos:
Get it, Mike P!
ReplyDeleteFirst round of MURPH is in the books
ReplyDelete6am:
MURPH
Mike P 46:28 Rx
Kristin T 45:51 Rx 10vest
Nina 53:30 Rx 11#vest
King 46:40(sans vest)
Schaeffer. 53:18 (sans vest)
Becca 47:28 band
1/2 Murph
Gina 27:00 greenband
LaurenMerl. 27:50 jumping pullups
Wax 22:19
Paul F. 29:36 blackbnd
Bob 25:06 blueband
Mike S 28:04
Jay E 41:50 (mile runs)
Cris A 48:42
Nice work! It was great to help eachother out thru such a chipper. I now feel like I should have gotten a picture of Mike P slammin that Guinness only seconds after calling out TIME, but that's ok we have 2 more chances today to take that pic.
for those doing the wod later today, think about how you will partition the work. For instance, when I do this, I like to do the run, then do 20 rounds of "Cindy" - 5 pull ups, 10 push ups, 15 air squats - then the last run. I would recommend doing something similar, even if you are in teams of two or do half Murph (10 rounds of Cindy) The runs shouldn't really be broken up; they should be in the beginning and end of the workout.
ReplyDeletecorrection for KT: I took the vest off for the middle part! Only did a "weighted run"....sorry Murph....maybe I can tackle you full Rx next time! Good job to Mike P and Nina for keeping that vest on for the whole time!!
ReplyDeleteDirrrrrty 930
ReplyDeleteMurph:
Meg 51:09, no vest
Half Murph:
Lisa A: 34:49 band
Chris A: 29:58 band
Heather 24:44 band
Peter O: 26:04
Liz O: 30:54 band
Tori: 30:54 band
Chris T: 28:44 band
Vinnie The Grip: 23:45 band
Super job, 9:30 class! Love the enthusiasm and the push, and the way you all cheered for Meg as she did the full Murph. Love it!
Later classes: definitely consider the wise words of Coach P: doing this as 10 or 20 rounds of "Cindy" is a nicer way to embrace the work of this hero WOD.
Thank you to those who have served.
Geeky literary trivia: one of my captcha words was "Ingsoc". i love it.
Timmy, I think you have spelled my last name differently every time you're my coach...and it has yet to be right haha. But thanks for the motivation, that's a tough one to do in the AM.
ReplyDeletecongrats to those that have done Murph already, and good luck to everyone else for the remaining classes! wish i could be there for my first murph experience! i'll be mentally cheering for you all :)
ReplyDeleteIf anyone is like me and can't make Murph today, I'm thinking of doing it (or as much of it as I can do in 60 minutes) at the next Open gym.
ReplyDeleteCongratulations to everyone, and nice work, Dirty 9:30!! I wish I could have made it, Sarah has the car today, and I'm stuck at home. Garr! Looking forward to tomorrow!
ReplyDeleteMike P. updates? He was in Beast Mode at 6am!
ReplyDeleteMike - What were your times for all three? How did you feel at 6:30PM?
ReplyDelete6:30 class
ReplyDeleteFULL MURPH
Mike P. (round 3) 54:18 (vest)
Jerry 52:16 (vest)
Chip 69:07 (no vest)
Oleg 51:24 (row)
Paul S. 55:25 (vest)
Faby 54:19 (vest)
Jess C. 64:27
Kim G. 61:05
Al 64:42
Josh 48:57
1/2 MURPH
K 59:09 (1.5 mile run total)
Katie 35:18 (scale)
Steve S. 32:10 (band)
J-Na 30:41 (blue band)
7:30 class
FULL MURPH
Klutch 43:03 (no vest)
1/2 MURPH
Jackie 27:25 (row, scale)
Leslie 32:52 (scale)
Travis 35:50 (full run)
Holly 38:28 (scale)
Justin M. 25:31 (band, ROM)
Linda 28:03 (black band)
Lisa C. 32:42 (scale)
1/4 MURPH with FULL RUN
Kathy 39:39 (scale)
Great job to everyone tonight on this very long WOD! I saw some really strong finishes tonight! And congratulations to Mike P. on completing this HERO WOD 3 times today! You are a hero in my book for accomplishing this and for doing it for a good cause.
Congrats Mike! You are simply amazing.
ReplyDeleteTidmore
congrats to everyone that did Murph today...awesome work, Mike P, you are a demon man..
ReplyDeleteThanks, everyone! I'm stoked to be part of such a supportive community.
ReplyDeleteI appreciate all the support during the WODs and am grateful to all those who made a donation to the NSF!
5:30
ReplyDeleteMurph
Danny 61:25 Rx
Todd 63:23 Rx
Kate C. 50:41 rx
Tidmore 56:52 29# vest, banded pu's
3/4 Murph
Jenn Sch. 36:11
Half Murph
Tim H. 36:12
Jim C. 23:09
Sam ?. 34:15
Joe P. 24:45
LP 29:33 full run
Tara 38:18 full run
Shawn 23:06
Diego 26:01
Welcome to Sam ?. for her 2nd class and Tara for your first class at KoP!
That was an awesome WOD. I'm going for the full Murphy next time.
ReplyDeleteThe female Sam is Bi. Sam Bi
ReplyDeleteMike P - nice photo (it looks like you have orange Mickey Mouse ears)
ReplyDelete