Murph

4
Sep

Murph

Better late than never???

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.

Compare to Aug.18/12

This is our coaching staff. We are committed to you, the members. If there is anything we can do to make your experience better at CrossFit Moncton, please let any of us know.

coaching staff

153 Responses

  1. Valerie Arseneau

    Mob + WUx1 +1 min row

    Murph
    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    Murph 1 – Val 0
    Hit the 50 min time cap with just about 1 lap or running left. Big bottleneck were the push ups, yet again. I really need to work on them.

    Time 55:08.

    Thanks to power house (aka Daph) for the final count down.

    Thanks Pat 🙂

  2. Jackie Cantin

    What a great picture of our coaches. You folks make the gym an amazing place to be, and thank you for your enduring support and encouragement. Especially on mornings like this when the WOD is…

    Murph
    Scaled to:
    1 mile run
    50 pullups (green band)
    100 pushups
    150 squats
    1mile run

    Time: 37:09

    Warmup was MOB x 1 and 1 minute row

    Great job everyone. Thanks Coach Patrick for keeping us moving this morning.

  3. Gabriel

    WUx1 + 1min rowing

    WOD as Rx’d plus

    Time–> 46:12

    Broken in 21 Rounds of 5 Pull-ups, 10 Push-ups and 15 Squats.
    Sorry for the miscount Corinna!

    Great job morning crew!

    Great pic of all our great coaches. Was coach Brydges taking the picture?

  4. Mobility
    WU x 1
    1min row

    WOD: “Murph”
    For time:
    1 mile Run
    100 Pull-ups (red band)
    200 Push-ups
    300 Squats
    1 mile Run

    Partition the pull-ups, push-ups, and squats as needed (did 5-10-15). Start and finish with a mile run.

    Time: 56:27

    ProTip and note to self: Have a towel handy.

  5. Jenn B

    “Mini Murph”
    800m Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800m Run

    Time: 28:27

    Not only was it my first ever 6am class, it was my first run-in with Murph… I decided it’s probably safe to stick to mini-murph for today… Holy balls, was it ever muggy. I could probably shed a minute or two off of that if I gave it another go… I over-paced myself.

    Good job 6am crew! Your energy is contagious! Thanks coach Patrick, nice to see you!

    Since we’re being honest, I LOVE CFM COACHES! You’re all rock-stars and we’re lucky to have such a solid coaching team! Great photo!

  6. francis Lavoie

    Mobility
    WU x 1 + 1 min row

    WOD: Murph

    Scaled to mini murph

    800m run
    50 pull ups
    100 push ups
    150 squats
    800M run

    Time 27:17 Rx (strict pull ups)

    1. francis Lavoie

      I’ve been feeling sick for the last couple of days and am now just starting to feel better. Didn’t want to push it with a full Murph

  7. Murph:

    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 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.

  8. Kelly B

    Mobility
    WU x 1 + 1 min of rowing

    WOD: Murph
    Scaled to “1 mile mini Murph”
    1 mile run
    50 pull-ups
    100 push-ups
    150 squats
    1 mile run

    Time: 33:25

    Great job 6 am’ers! Thanks Patrick 🙂

    Wonderful picture coaches!

  9. Corinna

    WU x 1

    Murph:
    1 mile run
    21 rounds of Cindy ( 1 bonus round)
    1 mile run

    Time: 45:20

    No PR, but happy to have made it through a 6:00 a.m. WOD. Nice working out with the early birds…smiles…

    I will be coaching for the next few months so going to the 6:00 a.m. class will be the only way I will fit it all in!!!

    G

    1

  10. Ginette

    Mobility
    Warm up x1 plus 1 minute Row

    WOD:” Mini Murph”

    800 meter run scaled to (1 mile run)
    50 pull ups-(green band)
    100 push ups (killer)
    150 squats
    800 meter run scaled to (1 mile run)

    time: 39:51
    Geat job everyone and thank you coach Patrcik for a great class! Love today’s pic and enjoyed yesterday’s News letter!

  11. Laura K

    Well if Corinna and Jenn B can get up do Murph at 0600 then I thought I would try my first 0830 class due to working nights tonight.. It was fun.
    Mini Murph
    800m & 10 rounds of
    5 pull ups blue band
    10 push ups from toes purple band
    15 squats
    800m
    30:18
    The good news is my first 800m was my fastest to date. The bad news is my last 800m was my PR slowest. I was crawling even in the down hill section lol! I loved this sweat fest. I am glad I signed up 10 mins before the class started. Thanks Kevin.

  12. Lora

    I am really proud to be a coach at CrossFit Moncton. We have fantastic athletes (yes, you guys) who come through the doors each and every day and make it a very rewarding experience for me as a coach.

    YOU often thank US for the support and encouragement we give and we appreciate it very much. I think I can speak for all my fellow coaches and say THANKS to YOU for being so “coachable”. Thanks for trying things that we may suggest to you to improve your technique. Thanks for pushing yourselves just a little bit further, and a little harder than you ever thought you could. Thanks for wanting more, from us and from yourselves. Thanks for believing in us and trusting us. Like Kevin said, if there is anything we can do to make your experience better at CFM, please let us know.

  13. Kimmy

    Mob
    WU x1
    Mini Murph
    Time: 33:10

    I had to switch to push-ups on my knees the last 2 or 3 rounds.
    What a mental and physical ass kicking that was. I am glad I got in at 8:30 as I probably would have chickened out by 4:15. I’ll be feeling this for the rest of the week…

  14. Rob Brydges

    Wux.5
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run
    48:23. I was told RX is with 20lbs vest.
    Grrrrrr at Amanda. 🙂
    Rob Brydges

  15. Shawn Johnson

    Mobility
    WUx1 plus 1 minute Row

    WOD:” Mini Murph” Plus or Minus

    1 Mile Run
    45 pull ups
    90 push ups
    135 squats
    800 meter run

    time: 29:38

    Still recovering from tension headaches. I started feeling one flaring up around the 8th round so finished the 9th and did the 800 meter run. I didn’t get a full on headache but looks like it’s another session at the massage therapist for me.

    Nice work Rob Brydges RX, I have Murph envy.

  16. Maria

    WOD Mini Murph plus 1 mile on each end

    1 mile run
    50 pullups
    100 pushups
    150 squats
    1 mile run

    partioned 10 rounds of cindy.

    time = 27:41

    Nice job Rob on Rx!
    Great work nooners. Next time Rx! You hear that me, next time 🙂

    1. Amanda

      Nice time. And I don’t like to say I told you so or anything arrogant like that but I DO recall saying these words: “well I would like to see you do the full Murph today”. 😉 Next time you’re definitely doing it, no question.

      1. Amanda

        LOL!! Well I didn’t want to antagonize you TOO much because you were supposed to be resting today. I’ll be happy to use more provocative words for you next time though.

  17. Julie J

    Mob
    WUx 1 + 1 Min row

    WOD – Mini Murph

    800 m Row
    50 pull-ups (black band)
    100 Pushups (from knees)
    150 Squats
    800 m Row

    Did the rows at beginning and end and 10 rounds of Cindy

    Time: 31:24 – was hoping for under 30 mins, next time MM!!

  18. Blake

    Mob / Quick WU

    Uhm…I guess what I did would be…

    “Mary’d Mini-Murph”?

    150 Singles
    — 50 HSPU
    — 100 Right-Legged Pistols (gimpy left glute/leg)
    — 150 Pullups
    150 Singles

    Time” 32:54

    Did 10 rounds of 5/10/15 respectively. Pistols were smooth at times, ugly at others…
    A real sweat-fest! Hats off to Rob for tackling “Big Murph”!

    A lot of good looking pullups at the Nooner! You guys all killed it!

    1. Jenn B

      100 Right legged pistols? Gawd…
      I’m not sure whats going to be worse, a gimpy left leg or a sore-as-phuk right one…

      Way to power through!

  19. Amanda

    Mini murph with 1 mile runs on both ends and done as 10 rounds of Cindy:

    39:30

    Last time was 29:24 with 800m runs instead of 2x 1 mile. So I’m not sure that’s a PR, but I’m happy with it anyway. It was a fun noon class! Thanks Kevin!

  20. Melissa H

    Mobility
    WU x 1
    Row 1 minute

    Mini Murph
    800m run
    50 pull-ups (green band)
    100 push-ups (5 rounds regular, 5 rounds on knees)
    150 squats
    800 m run

    Broken up as Cindy

    Time: 25:57

  21. Kevin Mack

    Mobility
    WU X 1
    1 Minute Row

    WOD: “Murph”
    Scaled to Mini-Murph with 1 mile:
    1 mile run
    50 pullups (green band)
    100 pushups
    150 squats
    1mile run

    Time: 40:40

    Thanks for all the cheering, Marie-Noelle. I also apologize for not putting my band and box away. I remembered it when I got home.

  22. Gillyon

    Warmup

    WOD: Murph (with no vest)
    1 mile run
    20 rounds of Cindy
    1 mile run
    Time -39:20

    Gross. Sweaty mess. Felt like I was unfit to drive home. Hehe
    Thank you for the push Terry. That first mile run was fast. MarieNo…thank you for the continuous push and yells. They helped big time.

  23. Adam Pridham

    Mob
    WUx1

    WOD: “Murph” (Scaled to Mini-Murph)

    800m run
    50 pullups (Blue band)
    100 pushups
    150 squats
    800m Run

    Time: 25:32

    I have mixed feelings about this one. I initially planned to do a 1mile mini, but decided to see if I could do a complete mini in under 25m even. At the end, I was out of gas, but I feel like I could have squeezed an extra 32 seconds out of this workout if I really tried my best. I think I may have to go for round 2 for my change for change!

    Great job everyone, that is one tough workout!

  24. Jen C

    Mob
    WUP x 1

    WOD:
    800 m x 8 laps
    100 pullups
    200 pushups
    200 squats (should have been 300, but I forgot to break it into 15 squats at a time)
    800 m x 8 laps

    I broke this into 20 rounds (5 pullups, 10 pushups, 10 squats)
    – First 10 pullups were strick and then I found a purple band in the school weight room and kipped along. The pushups were all hand release.

    Started at 5:10 finished the 800 m x 8 laps plus the 20 rounds at 5:59. I then did the next 800m x 8 laps and the time for that was 6:14.

    Murph you were hard – we met for the first time and you have left me sore and laid out on the floor. A great 64 minutes, but it will be okay to not see you again for awhile 🙂

      1. Jen C

        Ricky Bobby reference hahaha 🙂

        But really, I feel really bad as I just found out this morning that it is a right of passage to do a Mini Murph if you have never done Murph before 🙁 I wasn’t signed up for CF yesterday and really needed a break from school and thought no weight lifts in the WOD, lets see what I can do with no one cheering on and just me to push myself. Paying for it as my shines are really sore. This is why we need to be at the box and listening to our amazing coaches – they know what they are doing.

  25. Heather Colleen

    Mobility
    WUx1 (pull-ups green, green & purple)
    1 min row

    1 Mile Mini Murph
    1 mile run
    10 rounds Cindy, push-ups from knees
    1 mile run (ish)

    Time: 37:13

    Could possibly have made up time if I hadn’t been the cause of a (very minor) car accident during my first mile…then again, I ran awfully fast after it.

    Thank you for everything, Marie-Noëlle. Your coaching is always amazing, but you really outdid yourself today. You are a HUGE inspiration.

  26. Vanessa Champion

    Mobility. Warm up x1 1 min row

    ‘Murph’
    Scaled to Mini+
    1 mile run
    50 pull ups
    100 push ups
    150 squats
    1 mile run

    Time: 35:29

    Note to self: nutrition matters!!! Legs felt super heavy right from the start

  27. Jack

    Wu x 1

    Wod: “murph”

    48:49 RX’d

    I obviously didn’t listen when Kevin was explaining how to break this up.

    I tried doing 10/20/30. Didn’t work.

  28. Jen C

    Our coaches know when to cheer you on and when to push you harder. They show us how to be the best we can be by being the best they can be. They demonstrate how to push through and never give up – how to leave satisfied because our energy tank is empty. They lead by example. Thank you to all our coaches for showing us how to strive to be the best mentally, physically, and emotionally.

  29. Jackie

    Mob
    400m run
    Wux1

    Murph
    Scaled to:
    1 mile run
    50 pullups (green band)
    100 pushups
    150 squats
    1mile run

    Time:32:44

    I should have used a blue band. Green was too easy.
    Great class 5:45 thanks Kevin.

    *sorry Frankie, Aidan took your pennies. He thought you were finished.

  30. Robyn

    I’ve been MIA for nearly 3 weeks. It was really important to not feel overwhelmed by the WOD and I’m really thankful and happy to say that it kicked my butt and it was perfect for ME.

    Thank you. SO much.

  31. Jeremy L

    Mobility
    WU x 1
    Murph
    1 Mile run
    100 pull ups
    200 push ups
    300 air squats
    1 Mile run

    I left the gym for my last run at 44.10
    Finished around 56 mins
    Broke up the rounds of 10, 20, 30 for 10 rds ,rd 10 I did 30 squats 10 Pullups 20 pushups to save the legs for the run.
    Next time do 20 rds of 5-10-15 as suggested by Kevin.

    Thanks Marie no for jogging with me on that last 800 really helped as I didn’t walk like I did on that first loop.

    I did mini murph last time but I didn’t post it and my first book is playing hide and seek.

  32. Shane Hayes

    Was supposed to do oly class tonight but couldn’t resist doing Murph….
    Mobility
    Wu x 1
    Row 2 min
    Wod : Murph
    Run 1 mile
    100 Pullups
    200 push ups
    300 squats
    Run 1 mile
    Broke into 20 sets 5/ 10/ 15
    36.10 super happy with this… Great job 6:45 crew

    1. Amanda

      oh and when you were leaving the gym last night and you told me you were coming to OLY tonight, I ALMOST said: “aww, you’ll miss Murph” by accident! Looks like you didn’t miss it after all. 🙂

    2. Jack

      holy crap. Not surprising though. With the exception of the run this was made for you. Amazing what you can do without nerves getting in the way huh.

      1. Shane Hayes

        Lol, exactly what I was thinking on the nerves… Gotta get that under control… The runs weren’t actually that bad. 7:30 the first one and just under 9 on the second.. I over paced them a bit..

  33. Sheldon W.

    I don’t care if you did Murph or Mini Murph, I tip my hat to you. That looks like a very challenging WOD. Thankful it did not come up on a Monday or Friday. lol

  34. Craig H

    Mob
    Wux1
    Row 1 minute

    Mini Murph mile
    1 mile run
    50 pull ups red band (should of went no band)
    100 push ups (toes)
    150 squats
    1 mile run
    Time: 34:13

    Good job tonight 5:45 class
    Thank you Kevin for making me do mini murph first.

  35. Gillyon

    Love this picture!
    We have a great group of coaches at CFM. Your eagle eyes, positivity, great cues, and constant motivation is what makes CFM the best gym. I love that technique, safety and intensity comes first.

  36. Marie-No

    Great work today from everyone. As I’m reading all these comments I noticed that everyone went above and beyond their comfort zones. So proud of the hard work produced buy everyone today! Couldn’t feel more inspired to keep pushing.

  37. Amy

    Mobility
    WU + 1 min row

    WOD Mini Murphy – with 800m run, green band & pushups from the knees.
    Time 35:57
    I’m so glad I could make it through this. After being sick since Friday it was great toget moving again. Even if I was coughing a lot.

  38. Heather S

    Saw the cutest baby and proudest mom at the gym tonight and I even got to hold her. The two of you are so beautiful! Enjoy every minute new mom & dad Elba and Trent. She’s a keeper

  39. Frank

    Great pic! I love our coaches!

    WUx1

    WOD “Murp”

    I had 2 pullups, 10 pushups, 15 squats, and 1 mile run left to do at the 50 min mark.

    Broken in 20 Rounds of 5 Pull-ups, 10 Push-ups and 15 Squats.

    Very tough WOD, the pullups were brutal and my runner’s knee slowed my run and squats but that’s no excuse 🙂
    I look forward to doing this WOD again.
    I did mini murph (800m runs) last year with a time of 24:08

    Thanks for the push at the end Marie-No

  40. Jill

    Nice bunch of coaches we’ve got 🙂

    WUX1 + 1 Min Row

    WOD: Mini Murph mile
    1 mile run
    50 pull ups (blue band)
    100 push ups (toes)
    150 squats
    1 mile run

    Time: 34:41

  41. Mobility
    WUx1 + 1 minute rowing

    WOD: Mini Murph
    800m run
    50 pull ups (scaled to ring rows)
    100 push ups
    150 squats
    800m run

    Time: 39:45

    The push ups were killers! Shoulder/arm strength has definitely been my weak spot since day 1, but I wouldn’t have made it half way through this WOD 6 months ago 🙂

    Thanks Marie-Noelle for all the encouragement and tips on form!

  42. Ryan

    – Mobility
    – WUx1
    – Row 1 min

    WOD: Mini Murph

    – 800m Run
    – 50 pull ups (yellow band)
    – 100 push ups
    – 150 squats
    – 800m run

    Time: 26:12

    I did 5-10-15 pull up-push up-squats first 5 or so rounds, then switched to 5-5-15-5 pull up-push up-squats-push ups for the remainder, helped me keep moving instead of staring at the ground while waiting to do my next push up. Unhappy with my last run, took a ‘walking break’ which I’m disappointed about, could have done better. Might need to change for change this one to see if I can get under the 25 minute mark!

  43. Tara R

    Mob
    Wux1+ 1min row
    WOD: “Murph” (Scaled to Mini-Murph)

    800m run
    10 rounds of Cindy
    50 pullups (ring rows)
    100 pushups
    150 squats
    800m Run
    Time: 37 mins

  44. TL

    Mobility
    Wu x 1 + 1 min row

    Wod: Murph (scaled to 1 mile Mini-Murph)

    1 mile run
    50 pullups (blue band for first 25, green band for last 25)
    100 pushups (all from toes)
    150 squats
    1 miles run

    Time: 34:07

    Was really happy to get all my pushups from my toes, a year ago I couldn’t do a single pushup from my toes, so this is huge!

    My intervals thr next day were torture.

  45. Trent

    WUx1

    Mini Murph with 1 mile run

    32:11

    Lost heart on this one, and scaled half way through. usually touch bottom once a year and this was the first time since I got my but in gear back in January. Now paleo challenge is going to start I’ll start to be more consistent.

    Main goat to work on for murph the next time around is pushups.

  46. Pingback : Murph | CrossFit Moncton

Leave a Reply