“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”. 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.
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.
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Great workout this morning with the 5am crew!
This was my first time doing Murph, so I scaled it.
1nile run
50 ring rows
100 push-ups (from the knees)
150 air squats
1 mile run
I finished in 37:00
Great job everyone!
Great work Rebecca! thank you for doing this Hero WOD
Always fun times doing Murph. Went straight through all movements with 20# vest. Around 58 minutes.
#respect Mike! thank you for doing this WOD this morning.
I don’t think is was fun at all lol. Completed around 55 min. Ring rows instead of pull ups
Thank you Mike for doing this Hero WOD. #respect
53:29- Grateful that I got the opportunity to do this HERO WOD this morning with the 6:00am crew.
#Respect
Scaled everything, but still challenging (and fun!).
800m run
50 jumping pull ups
100 push-ups (from the knees)
150 air squats
800m run
40:00; broke into 10 sets of 5-10-15.
#respect Christina! great work and thank you for doing this WOD this morning!
It was also my first time attempting Murph. I took the 50 minute time cap more seriously than I should have, and started the second run at about 42 minutes:
1 mile run
70 pull-ups
140 push-ups
210 squats
(14 sets of 5/5/5/15 push-ups/pull-ups/push-ups/squats)
1 mile run
I wish I would have taken another 15 minutes or so to finish it, but I’ll get it next time…
Great hustle this morning John! Thank you for doing this WOD today.!
I hit this up at noon today. I decided to do the middle portion as sets of 5/10/15 until my pushups had to be broken up then I switched to 5/10/5/15. My total time was 30:44.
Great work Jeff!
First time doing all of the pull ups push ups and squats
I scaled the run and did 800m each time to make sure I got within the time cap
Then did 2 rounds of 5-10-15 and then 30 rounds of 3-6-9
Did first 65 push ups on toes then scaled to knees again to stay within the time cap!
38:01
Great work Shar!!!!! consistency always wins! 🙂
First time doing Murph. Got into a groove and found myself completely zoned into it – it was almost meditative. Thank you CFD!
1600M run
20 rounds
– 5 jumping pullups
– 10 pushups (knees)
– 15 squats
1600M run
42:47
#Respect Carrie! Thank you for doing this WOD.