Monday 5/26/2014 CrossFit Workout of the day
Training
“MURPH”
1 MILE RUN
THEN:
100 PULL UPS
200 PUSH UPS
300 AIR 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.
2014 05 25
A great workout for a true hero. Completed Murph out in Montauk in 45min wearing a 20lb weight vest. Used a soccer goal post for the pull ups. That extra weight is a game changer for sure. Happy Memorial Day to all!
50:10. First time doing Murph Rx so I’ll take it. Good thing I had Coach Travis and Rhode Island Ryan flanking me to keep me going!
Way to kill it Max!
Great job today!
What an amazing tribute to an inspirational hero.
41:25, no vest. Next year weighted for sure.
It was a pleasure Murph-ing with you all this morning! 41:22 rx. . . . . And I’m with Wolf, strapping on the vest next year for sure!!
61:20. Ring rows instead of pull-ups. Not my proudest moment, but something to beat next year! Happy Memorial Day, everyone!
Awesome work today. Incredible hero and a true privilege to be able to take a shot a Murph.
41:50 for me.
Enjoy the day!
First Murph, scaled with ring rows: 41.37. Since I was planning to take an hour and a half, I’ll take it! Happy Memorial Day Everyone!
Thanks for reading to us what this morning was all about Coach Q! 50:54. Ring rows and had to sub the last 100 push ups on a box – BUT last year I did ALL my push ups on a bar and came in at 48 minutes. I’ll take it. Great work out. Loved passing you all as I rotated clockwise (why was I the only one running that way?) Caroline was my 2nd heroine of the day.
What an amazing day!! 59:40 RX. Didn’t let the blood stop me! This is what it’s all about. Pushing through until the end. Way to kill it EVF family!!
45:45. Wanted to shave off 10 mins from last year’s Murph and I got close. About 8-9 mins faster this year.