Saturday 13th September 2014

Here he comes again…Those who have seen the movie “Lone Survivor” may have noticed that Murph is depicted in this!

“MURPH” 

For time, complete:

  • 1.6km Run
  • 100 Pull ups
  • 200 Push-ups
  • 300 Squats
  • 1.6km Run

Break up the pull-ups, push-ups & squats as you wish.

Common scheme is 20 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats) or 33+ Rounds of 3 Pull-ups, 6 Push-ups, 9 Squats

Rx with a weight vest (Don’t ask to wear the weight vest unless you have done Murph before without scaling)

SCALING OPTIONS

Mini Murph (Full runs, 1/2 reps) 

  • 1600m Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 1600m Run

 

Half Murph (1/2 runs, 1/2 reps) 

  • 800m Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800m Run

Compare to 7th Sept 2013

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Comments

  1. 7am
    Murph rx
    Abbey; 56.32 (5kg)
    Bec; 50.05
    JB;
    Murph
    Rod; 56.28 (ring row)
    Kate s; 49.20 (o, kpu)
    Karis; 49.53 (KPU)
    Caitlin; 69.58 (kpu)
    Sal; 48.00
    Sophie; 47.34 (ab Mat)
    Candice; 76.41
    Rach B; 48.31
    Rachel; 55.18 (kpu)
    Claudia; 61.43 (1ab)
    Anna K; 49.27 (Y, kpu)
    Chelsea; 71.36
    Leigh; 59.40
    JT; 39.30
    Smithy;
    Jen B;
    Tyler; rowing for 60 minutes
    Mini Murph
    Oly; 34.30 (R)
    Kate; 50.01 (kpu)
    Gemma M; 37.36 (RO, kpu)
    Half Murph
    Jess; 27.47 (ring row, kpu)
    Chrissy; 32.55 (P+O, kpu)

  2. JB; 54.54 (rx murph)

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