MURPH

For Time:
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.

• 1 Mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 Mile Run

Scale (A)  1 Mile Run, 50 Pull-Ups, 100 Push-Ups, 150 Squats, 1 Mile Run

Scale (B)  800m Run, 50 Pull-Ups, 100 Push-Ups, 150 Squats, 800m Run

Compare to May 29, 2009 Results

Post time and modifications to comments.

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. (photo and WOD courtesy of CrossFit.com)  

Comments

[C-note]

dangit! murph on my rest day? grrr!

[Silverback]

C-Note - Remember the last time you did Murph? It was you and me buddy. We had just met & we decided to do it on a Saturday since we both missed it the day before. I was good & hungover, good times!

[The "Gris"]

C-note - you missed a good one this morning.

37:26 RX. Cold run this morning. Juan, Billy and Jim set the tone by taking off on the first mile leaving myself, Barkley and Dennis trying to catch them. Everyone kept hammering away till it was finished. Good times.

For all interested, here is LT Murphy's Medal of Honor citation:

http://www.navy.mil/moh/mpmurphy/soa.html

For a first hand account of the mission, one can also read "Lone Survivor" by Marcus Luttrell, who was one of LT Murphy's teammates and fellow heroes.

[Billdozer]

41:21(RX) You Pacemakers are too tough. Great job Jim, Gris, Juan and Barkley. Dennis, way to get the RX man, you beat my first RX time on this. Took 13 minutes off my time and still got beat by 3.5 minutes. Hopefully I avoided being called a clown by Stacy this time.

See ya'll next week, i'm gonna try to get The Boss to wear my ACF beanie tonight and hopefully get a picture, one can dream.

[C-note]

Just for reference, when I first started doing Crossfit about a year ago and Silverback and I did the Murph he mentioned, the all-time record for ACF Murph was 42something.

Wow, how many will break that this time around?

Silverback, if I remember correctly, we were BOTH hungover! ;-) And you insisted that the only way real men did Murph was straight through "unbroken".

[BB2]

36.49 PR (No Vest)

Sweet day today. All push-ups unbroken. The squats are another matter ;)

The morning crew was moving fast and no one let up! It's always a pleasure to work out with you guys.

Gris, your appreciation for the origin of this WOD is special as a soldier. Thanks for your service and the additional info on one of our many heroes that have made the ultimate sacrifice.

My memory of our last "Murph" is C-Note with the 20# vest going straight through "Silverback" style. The squats got almost too painful to watch!

Have fun with this one today and don't forget your iPod. 3-2-1 Go! and get to work!

Also, Stacy Puked 200m into the last run. He had the vest on as well and it was HOT for May.....

[mikey]

I hate to miss this one. Although arguably one of the toughest WODs out there, it's one I actually look forward to struggling through. Have fun with it!

[TOE]

26:04 Scale B (ring rows)
Great job Steph, Fam, and Matt!!!

[HeMan]

49:09 (RX)

Great WOD for an amazing soldier. Thanks for the link Gris, very powerful story.

Awesome work 8:30... tough to try and keep up with Fam and Steph, you ladies are getting strong.

No twin sis today? :(

[Teach]

Oh Murph! How I love thee...and loathe thee! This is one that I'm almost sorry I looked before getting to the box, now I have that little butterfly in the pit of my stomach for the rest of the day. I know the pain train is coming this afternoon!

Thanks Gris for the additional info on Lt. Murphy!

[Gatekeeper <><]

56:??rx
I'm just happy I made it!
For some reason I thought this was my first Murph. I did scale A on 5/29. It was only my 3rd wod at the time.
Great job pacemakers!
Special props to BB2 for blazing thru this.
Gris, I second what BB2 said. Thank you.

Thanks G!

[Anthony]

29:34 (scale B, kipping pullups) I knocked around 20 minutes off of my time from the Murph in May.

Good job Thundercats.

[www.facebook.com/profile.php?id=1637226454]

47:53 1/2 inch band..
First time I did Murph was scale A with ring rows and knee push up so yeeehheeeyyy for me!!!!

Everyone did great today..Matt, you just keep racking RX!!!

Steph,take care of your abs and your hubby..

Toe,thanks for the free food :-)

Decided to do yoga after the WOD to stretch..note to self: bring my own mat..

Have fun everyone with this wod. It's a pretty rewarding WOD!!!!

Famela :-)

[007]

HAPPY MURPHDAY!

[bryan g.]

i liked it better when murphs were always on friday.

[Arnold]

As soon as I saw this, this morning I knew I had to be there. Anyone who watches the video has to be there.

51:29 Ring Rows
Pulled ab from yesterday made me hit my knees this morning trying to do a pull up. Thanks Grace for thinking quickly and getting me on the rings. That is two times crying..... I don't usually cry from pain ;(

I didn't want to miss this. I have been waiting for it.....really excited that at 41 I can do this WOD. Next time I will be in the 40's for time and get the pull ups in.

[Arnold]

Fam you are soooo amazing!! You are like a locomotive you never stop.

Matt nice kips and great time thanks to you and Toe coming out to make sure I didn't die behind a dumpster out there somewhere.

[mikey]

Gris- that's a great read. Thanks.

Congrats Anthony on the dramatic improvement.

Bryan G- you bring up a good point. The two times I've done Murph it was on Fridays... wonder if my time would be better earlier in the week. Ha! Who am I kidding!

[G]

Arnold, we have a very high pain threshold. As tough and seasoned as we are in our 40's it was a biggie to see you down like that. You cancelled a favorite past time of spinning to do this WOD. I couldn't let you down! You're one tough chick!!!!

Gris, thanks for the link. Also, book is very profound in so many ways.

Lots of improvements today. Everybody kept moving and there were minimal breaks. Way to go ACF!

Special mention to HeMan who worked in some Chest To Bar Pull-Ups and BB4 who worked in mostly Chest To Ground Push-Ups today.

Bry....you can't get away now!

Bravo came by at 6am this morning just to see the written WOD on the whiteboard. I think...maybe he is a bit excited!

[your concierge]

Crap, I hate to miss murph.

So, I THINK I can swing a $99/night room rate at the Hotel Adolphus in Downtown Dallas. It's perfectly located cause it's a hop to get on 75 and it is walking distance to eateries and to a club called PLUSH where we can get our BOOM BOOM BOOM on after a day of Wod'ing.

We'll prob need 2 rooms with 2 Queens in each.

[www.facebook.com/profile.php?id=1637226454]

Wow Anthony,that's a big chunk off from your last Murph..So i say it again..Crossfit works!!!!!

Steph, you are an amazing athlete..you inspire me to do my best whenever I do WOD with you..You always push me to try at least some of the skills that I don't think I can do..

[heatherd]

WOOOOOHOOOOO!!! 36:48 (scale A-green band and knee push up). Why so excited, you say...because "asthma girl" just ran 2 miles in the cold air and didn't even THINK about using my inhaler--I'm so freakin' pumped-I wanted to beat my chest like Tarzan when I got back to the box!!!I hope this is a sign and not a fluke...WOOOOOHOOOOO!!!! Today, Murph and I are friends.

[Jen]

45:39 (1/2") My first time doing Murph! Happy that Grace let me do the full Murph :)Thanks for the pointers as always! I was just trying to keep up with the rest 4pmers. It helped bigtime to be in between Spec and Teach, tried by best to keep up with their pace. I'm still nauseated by the way. Thanks Silverback and Ray for the encouragement.

Happy for you Heather, got excited just by reaading your post. Hope you feel better Arnold! Way to finish it Diezel! Awesome job everyone :D

[Teach]

39:41 (Rx)
Was shooting for under 40 minutes and I made it...barely :) I think last time I did this I was pregnant and my time was like 50ish minutes. So a nice improvement!

Great to work with the 4pm group today! 007 - it's my mission in life to beat you and you have known that since our days behind Safety America!

[Silverback]

41:48 (Rx) Terrible, terrible strategy. Did 10 rounds of 10-20-30 reps instead of 20 rounds of 5-10-15. Will never do it that way again. Should've listened to you 007. :(

[Nisha]

51:00 Scale A (Ring Rows)
This was my second WOD and first ever Murph...wow...dilerium set in during the 2nd mile and I lost count of my laps (might have done 4, might have done 5!!)..then, forgot to pickup my warmup top that was thrown to the side at some point of the workout...so, if anyone sees a black/orange Holland National Team soccer warmup, please put it in one of the cubbies for me.....I hope to be able to walk again by tomorrow :)

[Playboy (fka bryan g.)]

43:38 RX + 1 mile as a pace setter (54:57)

[007]

40:36 (no vest) This was a PR by at least 5 or 6 minutes.

My goal was to finish under 40:00 and missed it. I am getting better because my rest times are minimal.

Silverback, Less rounds sound like a good idea on the surface, but once you get going it becomes a mistake.

[Bravo]

I am both humbled and honored to complete MURPH coming to the box and reading his story I had memory of a quote General George S Patton said:
"Battle is the most magnificient competition in which a human being can indulge .It brings out all that s best,it removes the base.All men are afraid in battle.The coward is the one that who lets his fear overcome his sense of duty.Duty is the essence of manhood."
I want to give special THANKS!! to all service men and women fighting for freedom
and i want to thank all the ACFer's that this quote made me think of as well for all that battle the stress of day to day life and come in and give it there all and leave it all at the "box"

[G2]

37:47 (scaled to a B+, 1 mile 50 ring rows,100 knee push ups, 150 squats, 800 mtr!)Great push by all the vamps tonight!

[007]

What was your time Bravo?

[ray]

50:19 Rx

First time doing Murph, can't wait to see what my time is next time around. Great job 4pm crew.

[Hernan]

47:58 rx

I have been afraid of this WOD since I started crossfit. I believe this works not just because I finished b4 the cut off but because I was excited all day about doing it. Thanks ACF, you have changed the way I approach a challenge.

[chrissy c]

54:57 (white band)

thanks BRYAN!

[Jolecelle]

54 something (rx)

10 minutes faster this time around. I love MURPH! Nice job 7pm crew.

[Lauren]

51:45 (thin white band) and I am still coughing after pushing it so hard on the last mile. (This is thanks to Coach Jim, who felt my goal of under an hour was not sufficient and shortened it for me.) Some of my push-ups weren't great, but I never had to drop to my knees. Also, thank god for pennies.

Silverback, you were absolutely right about 5-10-15 being the only way.

Great job to everyone for fighting through this one, and thanks so much to all our awesome coaches for your constant encouragement and support. It helps even more than you guys know.

[Admiral Skywalker (Nate)]

First of all, I just want to say thank you to all of our Military, LEO, and Fire people. Choosing life of service is above all else, admirable and due of praise.

1st Murph, 55:23 RX if Murph won't test your faith, nothing will.

Bravo, WAY TO DO WORK! That was impressive.

Jim, That time is just not fair to those of us who take month long breaks, eat crap and still want to put in decent times. Good work though.

[G]

41:44 (rx) - Shaved time by close to 9 minutes from last February.

Spec, thanks for the reminder on the Pose method. It helped on the first mile, however, I went back to my old habit on the last mile.

Thank you 007, for the motivating JB, Sugahara HeatherD and I to keep moving.

[G]

Great welcome back WOD for Gary! Nice going rx there!

Pacesetters set the tone right.

Way to go Anthony! Glad to see so much progress there.

Good fight Tank!

Bravo, that's a great time for having the 20# vest! Great quote. We appreciate you and all the firefighters as well...noble and brave!

Nate, the "Admiral" is very fiting with your new look!

Great job everyone!!!

[Bravo]

48:44

[Stacy]

37:12 no vest

The last mile crushed me like usual. I couldn't pose because I couldn't pick my feet up fast enough...90 steps/minute on the pose or you don't get the benefit.

[gary]

43:something

Great coming back after a 1 month absence!

[007]

Sub 50 with a vest is awesome!

[Bobo]

44:01 rx.
thought i was going to die on this one. first time i have walked on a running wod. that said this was ten minutes faster than my last time and five minutes faster than my best time.
This is by far the most mentally challenging wod in the hopper. I contemplated everything from dnf to suicide starting at round 6.