Memorial Day Hero WOD "Murph" (05.25.2009)Dedicated to the 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. This WOD was first posted 18 August 2005.
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. This WOD was first posted 18 August 2005.
Complete the following for time1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*You may partition reps as needed (Think "Cindy") but there must be an unbroken mile of running for the start and the finish. If you have already done "Murph" more than a few times you need to be ready for a 20lb vest... Q-tips anyone?
CrossFit Endurance WOD "Intervals x :90r"Complete the prescribed work/rest intervals at maximal effort, pick one of the sports listed below and record total distance covered as your final score.
Swim, Bike, Run, or Row (C2)
:60 x :90 rest
:45 x :90 rest
:30 x :90 rest
:15 x :90 rest
:15 x :90 rest
:30 x :90 rest
:45 x :90 rest
:60 x :90 rest
:30 x :90 rest
:45 x :90 rest
:30 x :90 rest
:15 x :90 rest
:15 x :90 rest
:30 x :90 rest
:45 x :90 rest
:60 x :90 rest
:30 x :90 rest
Post your times with set/rep details for "Murph", and the total distance covered during your CFE WOD to the comments.
I. Welcome Notice, Reason for Picking "Murph"...One of CrossFit New Hampshire's very first visitors (Dan) is home for a couple of days on holiday liberty and will be dropping in for a WOD. Because the day happens to fall on Memorial Day the requested WOD was Murph, and even though I technically agreed that it was a great idea you can all still blame his ass when you are throwing up on your nice sunny Monday afternoon.
II. Northeast Regional Qualifier Results The weekend qualifier events were insane, probably some of the best times I've had so far among this community of ours. We are still collecting images and write-ups as well as videos and news articles covering the entire event in all it's ridiculous glory...
I guess the only downside to the whole chaotic thing was me losing my voice, but even that's not so bad as I'm kinda enjoying the quiet.
Posts
14 comments:
greetings to all the Albanians and their awesome weekend! many pictures and video please!
kudos to y'all who got your workouts in!
don't do the flu kids! just say no!
Joe
#
i hate you samy.
Samy, I saw your comment on my site... I haven't looked closely at the scoring but I'm not gonna worry about it too much.
Did you get my email with my thoughts about the games? I sent it late this morning. Let me know.
Oh and trim that damn mustache...
20090525 Murph
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
55:13 rx'd & PR
-Bert
one mile run
100 pullups
200 pushups
300 squats
one mile run
All as Rx'd
Heidi 49:23
Mark 61:27
one mile run
100 pullups (jumping)
200 pushups
300 squats
one mile run
Katie - 41:37
one mile run
100 pullups
200 pushups
300 squats
one mile run
jefe' - 48:50 RX + 20 lbs vest
Wes, Mike, and Dennis
Awesome job at the qualifier we are all proud of you!
-Jefe`
Our three horsemen definitely didn't pull any punches, they killed it.
On another note I do have an excellent incriminating photo of Dennis tucked away for safe keeping.
Sicky job, guys.
Brains and Skull Fragments Everywhere...
I'm gonna slash tires if we have to do Barbara tomorrow....
-Bert
You know tomorrow's WOD was originally going to be max effort hugging a fleece blanket, but nooooo you had to really just drag the team down into the abyss of named WODs.
Sigh, I guess now all I can do is run "Barbara" right into you... goodluck with that.
fleece blanket hugging wod:
i got that one covered times many days now. new PR!
Joe
1 mile run
100 pullups (jumping)
200 pushups
1 mile run
I broke up the pullups/pushups/squats for purposes of focusing :)
48:23
-jess
Murph as Rx, 56.27
Post a Comment