View Full Version : Monday 8/20 WOD "Murph"
Before you do this workout, click here http://navyseals.com/memorial to learn about the heroism of LT Michael P. Murphy and the rest of the brave men that gave their lives in support of freedom. Not just for American's, but for men, women, and children everywhere.
If it starts feeling like you don't have the gas in the tank to finish, remember these heroes:
Axelson, Bourgeois, Dietz, Fontan, Healy, Kristensen, Lee, Lucas, McGreevy, Monsoor, Murphy, Oullette, Patton, Retzer, Roberts, Schwedler, Suh, Tapper, and Taylor
If that doesn't fire you up to put a little more into it, nothing will.
Hoo-Yah!!
oconnor882
08-20-2007, 05:40 AM
62 minutes... pull ups destroyed me today. At least I can only improve from here!
borus96
08-20-2007, 11:53 AM
on the MURPH WOD can you do like 20 pullups then 20 pushups after that? or are you supposed to complete the 100 pullups before you do any pushups or squats?
misterdelgado
08-20-2007, 11:57 AM
48:00 , been doing the MURPH for a while... probably my favorite Corssfit workout. ended up with a blood blister the size of a quarter. Keep them coming RORD.
on the MURPH WOD can you do like 20 pullups then 20 pushups after that? or are you supposed to complete the 100 pullups before you do any pushups or squats?
You can mix and break the pull ups, push ups, and squats into whatever works best for you. I recommend 10 pull ups, 20 push ups, and 30 squats x 10.
charlesford
08-20-2007, 01:22 PM
hey all, first post
anyone read Lone Survivor yet? it's the story of Murphey's team and operation Redwing. best book I've ever read. haven't done the workout yet, i'll edit post when i'm done
jekulov
08-20-2007, 05:25 PM
59:28
Broke it up into 10 sets.
Had to do the workout today during the after work rush. I got a lot of crazy looks. Nice job with the 48:00 I felt like I was pushing it to the limit with 59.
Terpedo
08-20-2007, 06:24 PM
Are we gonna see a Hero Trilogy like CrossFit just did? I'm sorry I missed this workout. I took the SEAL PST today.
Swim - 8:43
Push - 80
Sit - 76
Pull - 15
Run 10:23
I've been on a plateau with the run. I think that the WODs have helped to break it.
kylereese1
08-20-2007, 07:01 PM
44:28
broken into 20 sets
cramped up like crazy on 2nd mile run
jekulov
08-20-2007, 07:32 PM
Yeah I cramped real bad as well. 44 is a good time man, I think I would have done it faster if I would have used the 20 sets as well because my pullups stalled at around 50.
kklingman
08-20-2007, 07:56 PM
i got my damn wisdom teeth out today so needless to say I didn't get to do Murph. The doc told me 2 days of rest and then I can get back into it. So you can bet your *** I'll be doing Murph come wednesday. And Lone Survivor is an amazing book and the only book that has brought me to tears since I read Where the Red Fern Grows back in elementary school.
borus96
08-20-2007, 08:54 PM
i cramped up bad on the last mile too lol. But it was my legs. I had to stop it and stretch the calf cramp out.
jckoon
08-21-2007, 07:28 PM
A late reply on the Murph workout - 52:10 doing 10 sets of 10, 20, 30 pullups, pushups, squats in 32 minutes almost exactly, with the extra 20 being spent on the runs...
Reverend_15
08-22-2007, 05:26 AM
Falling a little behind schedule on these workouts.
Overall time was 37:17.
100 pullups
250 pushups
300 squats
in roughly 24 minutes.
The remaining time was split between the 1 mile runs.