“Murph”

murph180.jpg

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 in 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.

From the desk of Tyler Durden:
Follow this thread:

http://www.crossfit.com/discus/messages/24/23121.html

Personally, I feel that as Rx’d means following the letter of the law. Therefore, Angie style, not Cindy style. However, I’m willing to let people do it however, they can do it.
Here’s what I recommend at the box today:
1 mile run
10 rounds of
10 pullups
20 pushups
30 squats
1 mile run
or the S’murphette
7 min Jump Rope (high knees of course)
10 rounds of
5 pullups
10 pushups
15 squats
7 min Jump Rope (seriously, pick those knees up!).
Best of luck.

  • http://allisonbojarski.blogspot.com Allison

    As Rx’d, 1 hour, 10 minutes, 56 seconds.
    (No weight vest, and did 10 rounds of 10 kipping pull ups, 20 push ups, and 30 squats. Was able to run outside since it was morning class.)

  • Kevin

    37:46 as rx’d without 20lb vest
    First time doing “Murph”
    My legs were already sore as hell from this weeks leg assault. I would like to try this with fresh legs and more than 5 hours sleep next time.
    Gonna start practicing with the weight vest

  • Justin

    Well, this is one of the few times I have to break up a workout. Plus knowing that breaking it up is ok, I have no problems with doing it that way. Its going to suck having to run at the box this pm, but oh well. 1 mile aprox. 2 times around correct?

  • Kim

    NTF:
    BS: warmup; 3*5 @ 205#
    OP: much warmup; 3*5 @ 65#
    NOTE TO CREW:
    Black Box’s very own Allison was BAD ASS today with the WOD as RXed. She has proclaimed “BAD ASS BABE” or ‘BAB’ for short. Cheers, Allison.
    Best, Kim

  • Kevin

    Twice around the block Justin. Good luck with the run later.

  • michael

    kevin, you crushed almost every posted time fom HQ comments with ‘sore legs and five hour sleep’. please don’t ever post your Murph times when you do it fresh and rested; leave us *some* of our allusions ;) seriously though, kick-ass. i’m planning on trying it just as rx’dn no partitioning (i.m sure i’ll need bands for most of the pulls or learn kips by 7).

  • Kevin

    Great job today Allison! You are a true warrior. Still wish I had a photo of you coming up the stairs after the final run. All you needed was was a battle ax and someones severed head in the other hand. You looked awesome!!

  • Kevin

    Thanks for the kind words Michael.
    I did partition it Cindy style. The way the wheels were feeling today there was no F#@$in’ way in hell I was doing 300 straight squats into a mile run. I would have collapsed on my way to run and toppled down the stairs in a bloody mess. True Crossfit style!!
    The GHD machine rules! Thanks Keith for the sit up pointers.

  • Yoon

    Strong work Allison!
    And Kevin, that is a phenominal time! Respect!

  • Yoon

    Oops…make that “phenomenal”
    I haven’t had my coffee yet.

  • Brett_nyc

    10-20-30×10 Style
    1:00 Pretty much on the button, run at the end was pretty bad, almost met Pukie
    Nice job Kevin, Dammit, looks like you got your work cut out for you. :)
    You guys are motivating me to lose my built-in 20lbs vest….

  • A2

    Good job boys. Allison, you always impress me but sounds like you did an extra good job today. How was it doing the 10 rounds?
    I’m don’t know how I’m going to do this because of the run in the beginning. I know I’m always complining about running but it’s it really takes all the energy I have to get it done. Going around the block just once for Michael nearly killed me.
    I’ve learned over the past few weeks that Crossfit workouts are not just a challenge for the body since my mind seems to be what gives up first. I’m working on that. The diference between Murph and all the other Wods is the time it takes. My body can handle anything for 15 minutes but I don’t know what it’s going to be like working for over an hour + a run.
    I’m nervous but if I can make it through this I’ll be really proud. I’m going to keep reminding myself of what some guy said on the main site-”He’s dead..You’re not..Go hard”
    I’ve been not to use the word CAN’T all day.

  • A2

    *careful not to..

  • juan g.

    lol a battle axe…
    we need to start implementing some weapons training.
    http://www.westsidepistolrange.com
    $50 for 50 rounds

  • Kevin

    This is definitely a workout you have to be mentally strong for. Positive thinking throughout is a necessity.
    On my final run, I kept repeating in my head “Murph, Murph” and as strange as it sounds it kept me pushing harder and faster. Some Crossfit members who did the workout after a discussion about Lt. Murphy crushed their previous times using a similar method.

  • michael

    any suggestions on what/when to eat if doing 7pm class? i usually do a lunch of mixed greens/raw veggiew salad with 1/4 lb or so of lean meat (filet mignon or tunba steak) and a snack at 5 or so but wonderinbg if there is some protocol for an intense hour like this…

  • http://www.dammit.com dammit

    more fats, michael. eat some peanut butter and celery.

  • michael

    thanks dammit, will do. i.ve got some fish oil i the fridge i’ll swig some of that too. just sos you know where the smell is coming from tonight ;)

  • A2

    Is the run counted as the warmup?
    Is there any way I can avoid getting a cramp in my side or make it stop without having to take a break? Is it normal to get a cramp because it seems to happen to me everytime and I don’t know why.

  • http://allisonbojarski.blogspot.com Allison

    Yeah, I agree with Dammit–any healthy fat, be it nuts, seeds, avocado, fatty fish–will definitely help get you through.

  • Jeff

    I just ate a big plate of pork right now. I’ll let you know at 9 whether or not that was the right thing to do.
    A2, are you getting the cramp on your right side? When you run, do you exhale on your right-side footstrike? If so, try exhaling on your left footstrike instead. I read that somewhere, I think.

  • A2

    I just ate hummus and pita bread, 2 zone bars, honey roasted peanuts, peanut butter and rasins on apple slices, half a watermelon, wings and 3 polly-o s. Now I’m thinking about what I should have for lunch. Let you know at 9 weather or not that was the right thing to do :)
    I’m pretty sure the cramp is usually on my right side. I start out thining about my breathing but I lose track. I’ll try to do what you said Jeff. Thanks. I hope it works.
    If I get one is there a way to make it go away?

  • Moon

    I’ve happened across an article speaking about Marcus Luttrell – the surviving SEAL member of Murph’s squad – and the book he has written about what happened during Operation Redwing.
    The Sole Survivor
    http://www.washingtonpost.com/wp-dyn/content/article/2007/06/10/AR2007061001492.html
    Video interview (and other links)
    http://www.breitbart.tv/?p=1774

  • Hari

    Is the general consensus that 7:00 is the prefered time for this? I don’t want to find out that people are done and already at the bar just when I’m starting. Who is starting at 6:00?

  • alex

    Watch out for those Zone bars A2, they are deadly! Enjoy the workout tonight, you guys are warriors and I look up to each and everyone of you.
    I am off to Miami for the weekend, see you Monday!

  • A2

    I’m starting at 6 because I know it’s going to take me more than an hour to finish. I don’t want to have to take my bag with me for the second round of running.

  • Justin

    Im starting at 6 so I can finish up right in enough time for tommorrows WOD. And I can pretty much guarantee ped. in my way during the second run is going to get rolled on.

  • http://www.dammit.com dammit

    i’m going at 6 too

  • Yoon

    Here is one of the more extensive writeups, done by the local paper:
    http://www.newsday.com/news/specials/ny-murphy-seal-sg,0,6675676.storygallery

  • Brian D.

    As Rx’d 41:54… Finally got kipping pullups down for this workout. Then I played around with dragon flags, ghd situps, glute ham raises, and incline hopping dips. Fun day.

  • http://gonzaleznj.blogspot.com/ juan g.

    7 for me

  • michael

    Seems like the a-team is doing 6. Count me in then, I can use all the motivation I can get. Only consideration is any left over rush-hour crowd downtown. A2, the running has me a little freaked too, I think my lifetime running total is 2 miles (not including the 5 laps I did for Josh during a WOD when he still thought ’round the block was 400 meters. Not). We’ll both make it, never fear…

  • sarena

    Murph
    55:02
    Subbed 50 burpees each end for run
    Jumping pu
    Most of 1st rd burpee pushups on knees
    1st 25 pushups on knees then all the rest full pushups
    Rest a bit, then abt 5 min GHD work
    Yeah, I can really feel my abs are working! Wonder what I will feel like over wknd!!

  • michael

    Sarena, you *added* 50 push-ups to each end of Murph??? You are a monster (in a good way)! My only question is; did you do it in workout gear or the wedding dress? ;)

  • Justin

    The run isn’t so bad… Its the squats + the run that really makes the wod shine. Add the stairs to it and you have a recipe for pukie.

  • sarena

    I guess I did with the burpees since I cant run!! In workout clothes.

  • Hari

    I guess I’ll compromise: start with the 6:00 class and finish with the 7:00 class. See you guys at 6:00.

  • michael

    i guess this is for future reference (and might not be a fact); a boxer omce told me that need to hydrate a day in advance of intense workout/competition… i’m assuming the bottle of wine doesn’t count… next murph …

  • http://www.allisonbojarski.blogspot.com Allison

    Oh, and somehow I forgot to mention: got my first ever ripped blister from pull-ups. I’m now officially a true CrossFitter. I took pics of it, too, and I’l post them on my Flickr, just cuz I’m disgusting like that.

  • Brian D.

    Yeah, you took like 5 pictures of your rip. Best part was you couldn’t put the new skin on yourself so I had to do it for you. My two rips stung like a mother just now when I ate a sandwich and washed my hands.

  • michelle

    Yeah Allison-that was one impressive rip. We should start a contest for the nastiest ripped blisters.

  • Sean

    Missed the great workout today. Any suggestions of places where I can run and do pullups tomorrow around 6pm so I can make it up.

  • Michael

    41:28 asterisked;
    * Band Pull-Ups. I HAVE to learn to kip, seeing as I am up to 8-10 deadhangs it should be time.
    ** I tried to do as rx’d, i.e. 100-200-300. Made the 100 pull-ups, then did 100 push-ups, 150-squats and broke up the next 1/2 of each as needed. Mostly because as I sat recovering from push-ups for my next batch I “realized” I was wasting time.
    On second thought though, I think from now on time will not be a consideration. I think I’d have gotten more benefit from pushing through the 100-200-300 as rx’d period.
    Running during rush hour was FUN, w/o the pedestrian dodging it would have been much harder. Jeff, I almost caught you 2-3 times but you had some awesome running back moves to zip through people each time. Except for the damn little toy dog. Next time feel free to punt :)
    And Dammit I can’t believe you did that with a vest, stairs, pedestrians and all.

  • Michael

    Sean, try Pinetum Park on the North end of the Great Lawn (81st – 86th Street) in Central Park. There are pull-up bars, and two laps around the Great Lawn is 1 Mile.

  • Justin

    54:55 as Rx (20 rounds Cindy style)…The lady that got elbow on the 2nd lap of my last run wasnt happy, oh well.
    Great energy in the 6:00pm class tonight. Everyone kicked much ass and really work hard. I was proud of CFNYC tonight. If we could have had some newbies around watching class tonight, they would have signed up in a second. Great job everyone!!!!

  • http://www.gonzaleznj.blogspot.com juan gonzalez

    54:18
    and PUKIE was like chchch-hahaha, chchch-hahaha…the whole time

  • jacinto

    wow what a workout 50:51 as rx’d 20 rounds of cindy I really injoyed the run everybody was great.

  • Jeff

    Michael, you were breathing down my next for most of that first mile–I saw your reflection in the store windows right behind me. I was considering letting you pass me so that I could try to run in your vacuum while you would plow the way through pedestrians, but weaving through people is just way too much fun.
    Was Dammit the only one at the Box with the testicular fortitude to do Murph completely RX (w/ vest)? *Someone’s* been doing their cantaloupe situps…

  • http://www.gonzaleznj.blogspot.com juan gonzalez

    im still feeling this wod.
    im all migraney is that makes sense.
    any ideas on what to do to
    to get ouuta this zombie funk im in

  • Jeff

    Obviously take some headache medicine. But are you properly hydrated right now? Dehydration can cause headaches I think.

  • Hari

    69:36 as RX’d (1,100,200,300,1) No Vest

  • Ewen

    “Tabata stuff”: 8 Tabata intervals each Push-press 65#, SDLHP 65#, Sit-up, Push-up, Squat (no rest)
    P-press: 6
    SDLHP: 7
    S-u: 10
    P-up: 5
    Sq: 15
    Total score: 43
    My rings arrived the day after I left. Somebody just shoot me now, k thx.

  • juan g

    http://www.breitbart.tv/?p=1774
    just watched that video.
    nice find moon

  • A2

    51:17

  • Hari

    Saturday WOD: 85, 95, 105, 115, 115, 115, 115

  • http://runningdownadream-avery.blogspot.com/ Avery

    47:45
    (jumping pullups)
    today’s wod – 45, 65, 65, 65, 65, 45, 45?

  • Kevin

    Saturdays WOD
    Hang power cleans
    115-135-135-155-155-165-165

  • Allan E

    Murph: 49.02, subbed 7min rope for run

  • kouvenhowen

    48 something. mile went from 6 to 10

  • Jed

    15 sets of 10 pushups, 15 squats, 5 pullups
    pull ups with brown band
    subbed jump rope for mile run in the end
    59 min
    ehh