SUPER DUPER SATURDAY 7th September 2013

Take a deep breath, it’s time for……


For time, complete:

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

Note: To properly RX this workout you must wear a 10kg weight vest but unless you have done this before & under 35-40mins then don’t even ask. 

You can break up the pull ups, push ups and squats in any way you like but we HIGHLY recommend doing 20 Rounds of Cindy – 5 Pull ups, 10 Push-ups, 15 Air Squats

Scale accordingly and think back to Monday’s 10min Cindy to see if even attempting this is an option. The push-ups will get you, so if you think you’ll struggle with 200 then start on your knees, as even if you go to knees for the last 20 only then that is your scaling and you’ll write KPU on the board.

Beware this workout is not for everyone and if you are new to CFQ (less than 6 weeks), haven’t done a lot of pull-ups or think that this will be too much for you (which is fair enough) we have the following 3 options, all of which are still equally tough in their own right. No-one will think any less of you for choosing these options and you just get to go faster/harder:

  • Mini Murph (Full runs, 1/2 reps) 
    • 1600m Run
    • 50 Pull-ups
    • 100 Push-ups
    • 150 Squats
    • 1600m Run
  • Half Murph (1/2 run, 1/2 reps) 
    • 800m Run
    • 50 Pull-ups
    • 100 Push-ups
    • 150 Squats
    • 800m Run
  • Team Murph (Teams of 2) 
    • Full Murph with both members running the 1600m together but you will split the pull-ups, push-ups and squats evenly.
    • Therefore 10 Rounds of Cindy each, alternating with one person working while the other rests.

Important Info: 

Due to the length of this workout we will be kicking each WOD off at 7.40am, 8.40am and 9.40am respectively so ensure you are at the gym on time (perhaps even a bit earlier) as you will have a small warm-up to complete as well as setting up your bands/sweat towels/score pads & need to be ready to go. Have your hands taped if need be, ensure you bring a drink bottle and be pumped to go.

Good luck and think of how far you’ve come as even thinking about attempting to complete the 1/2 Murph is a huge achievement.

We will celebrate our victories at the Left Bank from 7pm. All welcome!


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.



  1. And what are we doing with the rest of the time?

  2. OMG!!!!

  3. Rx with a weight vest –
    Dave – 41.38
    Mark – 48.45
    Bec – 56.03

    Murph –
    Katie Lang – 52.20 (OY, KPU)
    Kate S – 46.42 (RY, KPU)
    Jez – 48.27 (Y)
    Nick – 46.41
    Ads – 36.04 (Row)
    Brett – 1.01.47 (ROO)
    Mel – 42.35
    Reggie – 41.24
    Leigh – 51.53
    Rach – 44.22 (O, KPU)
    Paul M – 46.59
    Amy – 40.22 (O, KPU)
    Anna K – 40.18 (OR, KPU)
    Chels – 45.56 (O, KPU)
    Acacia – 40.26 (OY, KPU)
    Mac – 46.35 (BXJ for Pull, Sit-ups for Pushups)
    Jack – 47.03 (Row, Box Squats)
    Stewy – 45.34
    Liv – 51.00 (O, KPU)
    sif – 46.43 (RY)
    Glen – 46.13 (KPU)
    Mel W – 42.13 (OY, KPU)
    Bec J – 39.25 (O, KPU)
    Nath – 49.44 (R, KPU)
    Claudia – 43.02 (OY, KPU)
    David – 46.01
    Abbey – 46.11
    Brig – 50.27 (O/Ring Row, KPU)

    Mini Murph –
    Megs – 34.15 (Scaling?)
    Ali – 30.01 (RY, KPU)
    Amy W – 37.21 (RO, KPU)
    Tony – 33.52

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