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.

Compare to April 3/10

Mel and Jane playing wall ball catch

33 Responses

  1. Nath

    Hi all!
    I’m putting together a group to go apple picking at Beliveau Orchard tomorrow at 11:00am. Weather is supposed to be nice so I’ll be fun. Bring your familly! Let me know below or on Facebook or at [email protected] if you’re interrested.

  2. Michelle

    Murph sounds like one crazy effer! I can’t decide if I’m super relieved that I am not there, or a little disappointed. Have fun and good luck!

  3. Martine

    Decided to do the scale: “Mini Murph”

    10 x Cindy (knee pushups and used lg and sm band for pullups)

    Time 23:31

    Great job everybody, you all did awesome!!! Impressive time John!!! And Kevin, cannot believe you did the wod with extra weight, wow!!

  4. * 1 mile run
    * 100 pull-ups
    * 200 push-ups
    * 300 squats
    * 1 mile run

    Broke up into rounds of Cindy. Felt great today!!

    Time: 33:12

    Fun Saturday!!! Great work tout Le monde!!!! Peace out!

  5. WOD “Murphy”
    1 mile run
    100 pull-ups 50 25 25
    200 push-ups 50 50 25 25 25 25
    300 squats 50 50 50 50 50 50
    1 mile run

    pull-ups with largest band
    knee push-ups

    Time: 56:24

    taking bigger sets weren’t too bad, but i ended up breaking the larger sets into smaller sets. The last 50 squats wasnt very well planned out before the run, my legs never felt so rubbery. Walked/ light jogged the first 400m. Running down the hill I remember kevin’s class on how to run porperly. So I leaned forward, picked my feet up and let gravity do some of the work.

    ALMOST made it to the barf board or pukie wall, but I was able to keep my self together.

    Kodos to Speedy Gonzales and thanks for the last extra push.

  6. Joanna

    Murph – 49:10
    Last year I didn’t get to the last mile I just finished the first mile, 100 200 300 in 49 mins something, right before the 50 min cap. Pullups were with the yellow band and pushups from knees. Goal today was to finish and I did it!

    Great job everyone for tackling a tough workout! Super fast John and Kevin hasn’t posted yet but he got a PR too 🙂

  7. Kevin

    Murph as Rx’d with 20# weighted vest


    Old pr was 51:03, so very happy with that after our extended break from the gym.

    Impressed with everyone’s efforts today. Lots of sweat was left on the floor!

  8. Guy


    Run 1 mile
    100 Pull Ups
    200 Push Ups
    300 Squats
    Run 1 mile

    Had 800m left to go @ 48:40
    Last time, did Pull Ups with Red Band and had 800m left to go. 🙂

  9. Gabrielle

    Wow!!! What great results you all had for Murph!! I so wish I could have joined you this am – I’ve had a crush on him since the very first time we met 🙂

  10. Marcel


    * 1 mile run
    * 100 pull-ups
    * 200 push-ups
    * 300 squats
    * 1 mile run

    Broke up into 20 rounds of Cindy, I believe I was resting too much with the squats — if I’d of pushed harder on them I think I’d have finished before the time cap.

    However, still pleased to tackle this badass WOD for the first time & glad I finished it! Great push everyone Kevin & Johnny simply awesome!

    Time: 58:07

  11. Corinna

    Murph Rx:

    Time: 47:25 My first time doing Murph and I am extremely happy that I was able to finish this WOD!!

    Thanks for all your cheering Martine!

    Great job to all the 10:00 a.m. crew!

    Tree go was so mentally challenging considering I have a fear of heights!!I am physically and menatlly exhausted! My arms and hands feel like rubber right now!!

  12. Marc H.

    Did the WOD in the PM

    WU x 1

    Murph with no weigth vest -> 43:51

    You should all be proud of coming to the gym and attacking this beast of a WOD and kicking it in the behind.

  13. Patrick

    Holla from Montreal!!

    I will keep my post short, but we’re having an AMAZING time here in Montreal with some amazing crossfit trainers. Learning a lot about crossfit movements (even after doing it for 2 years).

    At the end of the day we did “Fran”. Not my favourite part of the day but certainly as intense as it is meant to be.

    “Fran” as Rx
    – Thrusters (95#)
    – Pullups

    Time: 7:28PR

    Few factors that worked against me; Humidity, lack of sleep, long day learning movements, little food. However, I’m very excited about my Fran PR.

  14. Rob W

    I can safely 2nd everything Pat had to say. The experience has been great.

    The gym is full of some superstar athletes, a little intimidating at first.The trainers have been great, Dave Lipson, Pat Sherwood and Russel Berger have really had an impact in how I see the Crossfit world.

    “FRAN” Rx

    1st attempt at Rx 🙂

    The factors Pat listed were big on my list. It was a long day but I am happy with the results. The only part that eats at me, and I rarely make excuses, is that I was colliding with other athletes on the bar and for my 15 set I had a 20″ box in front of me that I had to “work” around.

    Play safe kids!

    Walker out

  15. Jeff

    At my second Level 1 Cert and enjoying every minute of it. There are a lot of similarities to last year but I find the best part is meeting new trainers and learning their techniques and teaching cues. Already I know I’ve learned a few things that will help me personally and things I’ll also be able to apply as a coach too.

    Pat, Rob and I are having a really great time.
    But… what happens in Montreal… stays in Montreal! 😛

    “Fran” (Rx’d) —> 8:55
    1:58 slower than my PR. Had 6:57 in February back home. I didn’t do well with Fran in Boston either. Still happy to do it and see everyone give everything they had. …Especially Rob! He crushed it! Looking forward to tomorrow! See you guys soon!

  16. Heidi


    1 mile run
    100 pull ups (Green Band)
    200 push ups
    300 squats
    1 mile run
    Time = 49:38
    Broke this up into 20 sets of 5-10-15 & this worked really well for me, especially pull ups.

Leave a Reply