Thursday 070816

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.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Post time to comments.
Compare to 070629.


  • marisela


  • Here’s Keith’s words of wisdom the last time “Murph” came up:
    Follow this thread:
    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!).

  • chad c

    the week of the long workout….
    does. it. ever. end.

  • marisela

    its nice that my legs weigh 1000 lbs each. can anyone say 12 min miles?? i’m looking forward to the run to get my legs loose, but i’m not looking forward to doing any more squats. or pull ups. or pushups.
    nothing but good times in the noon class. lets hop to beat the rain!

  • marisela

    …and for those who want to do the urbanathlon, i think we have 7 so far, and if we want 3 teams we need 2 more people. if nobody else wants to do it, i will forfit my spot and be the official cheerleader for the crossfit teams. i might even wear a uniform ๐Ÿ™‚
    let me know as i need to get money together to register the teams! we only have 15 days before the price goes up. please email me @:
    or call me directly @:
    if you want to participate!

  • roxanne

    The very first time I did a modified murph at home I couldn’t feel my legs after the squats. However, I did do 100 push-ups, 200 sit ups, 300 squats straight at a time.
    I’m glad to see that I can split the reps up a bit!
    Although, I’m sure I will be feelin’ the pain again though! See ya in the noon class!

  • sarena

    30 8#med ball CJ warmup
    Row 5k (1st time ever): 28:36
    Hey i just wanted to finsh, then it was ok i can do it sub 30!
    This really plays on my stamina/endurance shit!

  • Kevin

    “Murph” as rx’d sans vest
    Didn’t feel up to using the vest this morning.Glad I made the right decision.
    Regarding all the controversy about how to approach “Murph”, I came across this in the discussion board from Matt Gagliard:
    I’ve never seen/heard the term “interleave” around the site. When I’ve seen “partition” that’s always been the cue to break/arrange things as necessary for the fastest time. If nothing had been said/written (i.e. the term partition had not been used in the WOD description) I’d have read it as “do all 100, then 200, then 300”. No one was going to do 100 pullups without a break…so the idea that “partition” was indicating it was OK to break up single sets of pullups/pushups/squats is a little silly. Apply logic to what you see.
    A couple of things to keep in mind regarding CF:
    1. The concept of “power” gets a lot of play here. Power = work / time. While I broke things up into 10-20-30 chunks…I still did the same amount of work that people (with a similar weight) who did 100-200-300 did. HOWEVER…my power output was considerably higher, because my time was much lower. That should factor into your decisions about how you’re going to do a WOD.
    2. There is a long-standing “rule” that a WOD should not go over 40 minutes. Check the times for those people who went 100-200-300.
    Regardless of how you did it, it got done. I post this only for informational purposes, not recriminations.

  • Hari

    I agree with the above interpretation of the word “partition,” but I think the meaning of the words “as needed” is also relevant.

  • Vote for Hyperfit USA!!!
    They’re in 3rd place right now….they weren’t even in the top 4 this morning. We should be able to get them to number one in no time.

  • marisela

    i don’t even know where to begin.
    sometimes i don’t think i wrap my head around the # of reps that we have to do until i’m half way through the w/o and i yell some expletive when i realize i have a billion reps to go. today, i officially sucked. i know i have said this before, but this time i really mean it.
    1 mile run
    20 rounds:
    5 pull ups (clifford)
    10 push ups (incline on white heavy bag)
    15 squats
    1 mile run
    this took longer than it took me to run the marathon, practically. i don’t think i can show my face at the box again ๐Ÿ™
    nice job rox and chad. you guys are the bomb-diggity
    thanx for all the help court. glad we found a more efficient way to tame clifford. i think its time for me to move down in bands, though. i must bid him adieu.
    i’m beat, i’m gonna go home and cry now…

  • VOTE FOR HYPERFIT!!! We’ve got them in 2nd place now! Vote vote vote!

  • alex

    Oh its hard to type
    First thanks Kevin, I couldn’t have done it without you pushing me.
    Murph hard core style
    1 mile run
    100 pull ups with band
    200 push ups REAL Push ups. no knees.
    300 squats
    1 mile run
    60:00 on the dot
    Did I mention the push ups? ๐Ÿ™‚

  • Hari

    74:40 As RX’d (1, 100, 200, 300, 1)
    I was 5 minutes ahead of my previous pace at the end of the pullups and the gassed. Finished 5 minutes worse than last time.

  • Michael

    Hey all, kudos on another Murphy. DAMN I wanted to be around for the next one. I followed Hari’s Way last time and did it as RX’d.
    Whilst I heal ๐Ÿ™ this damn elbow which keeps reinjuring, I’m looking to add something in the mix, preferably core and flexibility.
    I came across something called Physique 57 and wondered if anyone knew anythng about it. Looks like sort of a hard core aerobic mix of pilates, push-ups, bar, and crazy core work. Seems like it would be a good compliment for when I return to CF.

  • julie

    could someone tell me what would be a respectable time for the workout “Murph”? also that 2nd run after 300 squats seems like insanity..any comments?

  • marisela

    oh, but the 100 pull ups, 200 push ups and 300 squats seem really normal? when is crossfit ever not insane? the way i figure it, if i don’t gasp at the WOD, crossfit is losing its edge. WHICH WILL NEVER HAPPEN!!!
    if you really want to see a respectable time, check out the main site demo.

  • Michael, going to Physique 57 might irritate your vagina!
    Seriously, you couldn’t find a more useless way to throw away your money. In fact, you should just give me $25 right now for even responding to this nonsense.
    I’m so disgusted right now. I’m embarrassed that you would even mention that utter crap on this blog. I think you injured more than your elbow. What the hell is wrong with you?

  • marisela

    here is a link to the last time nyc did murph. check out kevin’s time and read from there. it’ll give you an idea
    on you last comment, tyler
    i am so sick of men refering to the word “vagina” as something that is so awful that you feel disgusted by it. remember when you had a piece of it and you were begging for more??? or was it so long ago that you can’t remember why you liked it in the first place??? the next time i want to refer to a man doing bench press as the only part of his workout or preacher curls or correcting me when i am training one of my clients, though he has no idea what he is doing, i am going to call him a penis. not a dick or an ass hole, a penis. i think its time we emasulate your percious manly parts. the vagina is a beautiful thing!!! it give you pleasure, it gave you your life and it will give you your children, RESPECT IT!!
    i’ve had a bad day.

  • It’s true. I love vaginas. Sorry. I just can’t stand grown men who look at something so utterly worthless and think that it’s “hardcore.” Nothing could be less hardcore…except a man with a vagina.

  • Here is an internet tour of the history of Physique 57. It started as the Lotte Berk Method. Exhale morphed it into “Core Fusion.” And now Physique 57 has tried to pass it off as something new yet again.
    It’s a bunch of middle-aged, upper east side women with more jewelry and plastic surgery than you can imagine, lifting pink dumbbells and doing leg raises at the ballet bar while wearing leotards and socks. It’s absolutely pitiful.
    Watch this:

  • Oh, I forgot. You can get one of these for your home and do the same nonsense at home.

  • marisela

    i think tyler had a bad day, too
    apology accepted

  • A2

    1mile run outside in the rain (thanks to Mike for mapping the route out for me)
    100 pullups with 20 pounds assistance on that stupid machine. I don’t like the grip I had to use on that thing.
    10 sets of 20pushups 30 squats
    mile run
    EVERYONE in my gym thinks I’m a nut and I’m making my boss do it tomorrow
    Miss you guys like WHOA

  • Wow LOL. Murph makes people cranky! Marisela is a right- vagina is beautiful thing and any man worth his salt won’t use it in a derogatory way. It’s a good thing.
    However calling a man a “pussy” is ok because it’s not a genetic organ and it’s derogatory in nature. There. Marisela gets her respect and Keith has yet another word abuse his fellow cross fitters. Everybody is happy. Get some rest Marisela and Keith-get some! LOL

  • Hey Keith glad you liked the story. LOL thought more people would have responded to it.
    See you guys tomorrow

  • Brian D.

    I got bored again so I taped part of my workout today.

  • Roxanne

    You go girl (Marisela)!! Way to represent the “vagina” terminology!
    One another note:
    Murph definitely focused on my weak points (pull-ups and push-ups)
    20 rounds of:
    5 pull-ups (tan band)
    10 push ups (the most time consuming part!)
    15 squats
    1 mile before and after as rx’d
    Seemed like forever, but it only gets better from here!
    Going to miss everyone! Tomorrow is my last day with crossfit:(
    I will definitely try to keep up with the workouts as my new gym permits and visit the box whenever I’m in town!
    I would like to give thanks all of the trainers and members who welcomed me and coached every time I needed some demonstration or help. I really do appreciate it.

  • Adam

    I heard their menstruation attracts bears!

  • sarena

    NIce working out with you Roxanne. Hope to see you when you’re back in town! best of luck and success in your school year!

  • michelle

    Michael- just remember-you cannot use the terms “hard core” and “pilates” in the same sentence-let alone the same paragraph. ๐Ÿ™‚

  • 40min, outside on the jungle gym, annie-style, no vest. pull-ups went well, pushups were ok, but the squats…man, i just had too much lactic acid in my legs from yesterday’s WOD. the squats i had to do in sets of 15 ๐Ÿ™

  • Allan E

    haha! good one Brick, I mean Adam ๐Ÿ™‚

  • Maximus

    As rx’d with 20# weight vest 54:38 (pr)

  • I liked that last comment. It made me laugh.

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