"If you are talking about sport, that is one thing. But when you are talking about combat--as it is--well then, baby, you'd better train every part of your body." Bruce Lee
He didn't need a ROM or any fancy machines to get in shape.
Friday 071012
"Murph"
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 070816.
LT. Michael Murphy receives the medal of honor.
I finally have internet at my place again!!! Keith, how are we going to do this tomorrow? Also, thanks for those links about the iron cross, they were great
Sad, but my first thought was, "at least it's only 100 pull-ups."
My second thought was much more rational, "I need more Advil."
Run outside probably
Then break up the pullups/pushups/situps/squats anyway you want.
oh yes.
What is a mile then? Basically two laps around the block?
How much is a mile on the rower then? Orlast time I did 50 burpees on each end--would that work as a sub?
Murph
Did the run
Sub body rows for pullups
Pushups deteriorated to knee for last 160
1:03:34
Ron thnx for the encouragement to actually not wimp out on the run, even if I did "walk it" ALOT
Rest day for me tmrw!
hey crossfitters--are you more left-brained or right-brained?
http://www.news.com.au/dailytelegraph/story/0,22049,22535838-5012895,00.html
The legendary Murph of Crossfit Lore..... I'm feeling queasy just looking at it.
37:30*
I messed up on runningmap though and ran 1k at each end though, not 1 mile. Shucks. just checked and i only ran .66 miles each run...
Twice around the block = 1 mile. Or close enough for CrossFit.
hey kids! we're going to shoot the "superhero fran" video on sunday, oct 21st, @ 1PM. that gives you a little over a week to get your superhero outfit together. remember, spandex is HIGHLY encouraged. as well as capes, boots, helmets, ray guns, golden lassos, x-ray spex, etc...
I just read the article about Murph getting the Medal of Honor.
It makes really put things into perspective when you read about people like this, a guy that put everything on the line for his friends and his country.
I feel humbled to be doing a workout named after this hero.
oh, goddammit. i just found out i have to cover the happy hour shift today at 4PM, which fux0rs my plans to do my murph @ the box and then help with tonight's elements class. sorry, keith, i'm not gonna make it, and hari, i'll call you to reschedule.
No problem, Dammit.
Finally i get to do the Murph - See you at 6
Nooo. Crap. I'm out of town the weekend of the 20th-21st for a wedding. Any chance of pushing it to the following week?
Dammit! Me too. Going out of town for a birthday party in RI. Can you make it another day! I want to get my Afro Samurai outfit together!
well, the thing is, if we want to get it on the HQ site for halloween, we've got to give tony b. enough leadtime. would you guys want to do it earlier--like, friday the 19th, after class?
I'm leaving Friday midday. How about Thursday 18th?
i can't do it the 18th, that's the night i'm reading at "in the flesh."
here's something to print out and mull over lunch:
http://www.slate.com/id/2175569/pagenum/all/
Now I sincerely wish I had read about Lt. Murph before I did the WOD. So what if Linda was yesterday--we have options. Mine will be to stay strong/be strong.
Hmm, How about Monday 22nd after class? Who else is interested in doing this?
oh noh -- c'mon the Murph! Where's a good place (ie not as pricey as Modell's) to buy a weight vest?
Dammit - it may be the case that the "Eat shit and live" idea - as viscerally sensible as it seems - was shot down in follow-up studies.
http://www.nytimes.com/2007/10/10/opinion/10sachs.html?em&ex=1192161600&en=b59092de3cdc7055&ei=5087%0A
Yeah Dammit what other days can we do this-this is going to be hilarious esp if I can find some Batman Under-roos! LOL
That "Eat Shit and Live" article was not a good thing to read during lunch.
Murph, 42:38
To everyone in the noon class: great job.
Hari: you freak, congratulations for doing it unpartitioned.
Kevin: once again you set the standard. Not sure where I lost you. Push-ups maybe?
Count me in for the super hero Fran. Any day should be good for me.
62:42 (Seriatim)
Murph
53:01
Ewen since you're french are you going to be one of the Three Musketeers? Napoleon? That would be cool!
Wow great times Hari and Juan G.
a bit more than 1/2 vol with 21# weight vest
.5 mile run
200 squats
100 Push-ups
50 Pull-ups
.5 mile run
26:10
Allison - I see the dancer spinning clockwise, rising up and down, and would probably like the heat turned up a smidge.
a bit more than 1/2 vol with 21# weight vest
.5 mile run
200 squats
100 Push-ups
50 Pull-ups
.5 mile run
26:10
49:23
But my form is shite, so we see how things go when I get better.
But boy oh boy, my chest and thighs are screaming. Nothing like rubbing your chest and butt while grimacing in pain in front of co-workers. Luckily they don't ask questions (umm, probably un-luckily).
Still at friggin work. If I can't make it tonight, I need to have a go at Murph this weekend.
http://www.powerlineblog.com/archives/2007/10/018738.php
"Lt. Murphy was already wounded (although not fatally) and was unable to reach HQ on the military radios. Instead he took out his cellphone and, while under fire, purposefully walked to an open, exposed area where he'd have a better chance of getting cellphone reception."
"He was able to connect instantlyl to his base and ask for help. While giving directions he was shot once through the chest. Luttrell -- a certified medic -- knew instantly that the shot was fatal. It caused Murphy to drop the phone momentarily. Then he picked it up to complete his transmission and location, assuring a search-and-rescue team was sent. He then returned to cover and continued to fight, giving protection to Luttrell, even though he was mortally wounded. He continued to fire until he was finally killed by additional sniper and RPG fire."
Frank Shorter, former Olympic marathoner, on how to deal with the heat when running a marathon:
http://www.nytimes.com/2007/10/12/opinion/12shorter.html?ex=1349928000&en=80e24e47594cfe92&ei=5124&partner=permalink&exprod=permalink
(I'm hoping I won't have to worry about that on Nov. 4.)
Cheap sneakers better than expensive ones!
http://news.bbc.co.uk/2/hi/health/7038884.stm
1 mile run, 20 sets of 5 pull ups, 10 push ups, 15 squats, 1 mile run
71 minutes, no substituted movements.
Almost met pukie on final run but gave him an angry glare and he stayed away..
53 mins as rx'd + 20lb vest
(would have been longer if it wasn't for Jacinto --- "father TIME is behind you --- GONNA CATCH YA!!"; fairly gets the heart-rate up, I'll say--- yaarggggh!)
40:22 as rx'd
almost 6 minute slower than last time. 6 days straight of Crossfit and 7 WOD's has taken its toll. Need a rest day.
Allan Congrats on doing it with the vest! You are truly hardcore and an inspiration!!