Murph

26
Aug

Murph

It’s here…

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.
-Rx requires a 20# weight vest (must have completed unweighted under 35 min)
-50 min cap

Compare to May 28/18

[youtube=https://www.youtube.com/watch?v=sGlggJMLL8w]

37 Responses

    1. John Gunn

      Next time I want to do full reps, but need some knee sleeves to help my knees. They were in quick a lot of pain for the squats.

    1. Sam Moody

      Mini Murph
      800m Run
      50 ring rows
      100 pushups from box 30”
      150 squats
      800m Run

      Time- 27:40

      PR of :38 secs. WOOT WOOT!!!!!

  1. Jackie

    Murph

    Segmented as:
    5 Ring Rows
    5 Pushups (box)
    15 Squats
    5 Pushups

    48:23 (PR, only ran 800M last time)

    Thanks Shane (and Shawn, Carol & Ryanne for chirping at me to keep moving on the second mile)!

  2. Ryanne

    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    Did 20 sets
    5 ring rows (as far out as possible )
    5 pushups
    15 squats
    5 pushups

    Time 46:47
    Next time will attempt some pull-ups

  3. AMY HOGAN

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

    Did 20 sets
    5 pull ups (ring rows last set, ripped hand)
    5 pushups(switched to box after rnd 6)
    15 squats
    5 pushups
    *800 m runs

    Time: 39:16

  4. JeanaKie

    800 meter run

    10 rounds
    -5 ring rows
    -5 push ups
    -15 squats
    -5 push ups

    800 meter run

    Completed in 44:36

    This was My first time doing “Murph” and it wasn’t too bad at all! My legs felt like jello by the last 800 meter run though, so I did more of a quick shuffle. Haha

  5. Gabriel

    Murph with 20# Vest
    Time–> 42:13
    PR of 6:34 from September 3, 2018 (open Gym)

    Runs were good, last a bit slow at start.
    The in between did 25 rounds
    1st 5 – 4 PullUps + 4 PushUp’s + 6 Squats +4 PushUp’s + 6 Squats
    Next 20 -4 PullUps + 2 PushUp’s + 3 Squats +2 PushUp’s + 3 Squats + 2 PushUp’s + 3 Squats +2 PushUp’s + 3 Squats
    My goal was to not go to failure and keep moving. Pull Ups were the easiest, Push Ups were still challenging even for 2 reps 😛

    Thanks Shane!

  6. Del

    For time: using 5-5-15-5 scheme
    1 mile Run 8:55
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run 9:43
    47:10 was 47:10 and 47:39 aug\17
    No it’s not a typo – exact same time 🙂

    Thanks Shane!

  7. Andre L

    Murph

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

    I did 20 rounds
    5 pull-ups
    5 pushups
    15 squats
    5 pushups

    44:26

    Over paced the squats, could have gone faster there.
    Also broke up the pull ups too much, should have done 3-2 the whole way.

  8. Jeff Leech

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run
    44:22 (broke it up 5 pu/5push up/15 squats/5push ups)
    pull ups felt good/squats were ok/push ups were slow/last run was slow I think my cardio was my limiting factor

  9. Heather Skeard

    Murph

    1 mile run (8:20)
    Split reps into 5/5/15/5

    Pushups were actually good form today.
    Had to do ring rows cause of my shoulder

    Last run sucked

    Time = 48:06

    Last time I did pull ups but got capped at 600m of the run

  10. Blake

    Murph (no vest)
    49:53

    Did 20 rnds: 5/5/15/5 (pullups & squats unbroken, pushups were mostly 3&2 after first five-ish rounds)
    A lot of time spent staring at things…
    First run was 8:20-ish, second run was a bit faster I think.

  11. Gabriel Arsenault

    Hello everyone,
    Tessa and I are setting up a community garden on two vacant lots, corner Park and Pine in Moncton (near Victoria Park) – incidentally, Heidi helped us acquire those lots. We received a bunch of compost from the city and now we need to spread it over the two lots manually. We require strong workers! If you’re up for a highly functionnal workout, please join us on Saturday, 2pm! (Bring your own shovel if you have one).
    Many thanks!
    Gabriel
    [email protected]
    233-1053

    1. Kayla Chappell

      Murph,
      1 mile Run
      100 Pull-ups
      200 Push-ups
      300 Squats
      1 mile Run

      20 rd’s:
      5 ring rows
      5 pushups (box)
      15 squats
      5 pushups

      Time was 42:23

      Glad I did the full Murph. My goal is to be able to do pull-ups instead of ring rows next time.

      Thanks for the great class Janelle!

  12. Mel G

    Murph

    Did both runs RX

    First 55 pull-ups RX, switched to ring rows from a box for 30 reps, then regular ring rows for 15 reps.

    Push ups RX for the first 110-120, The switched to HRPU

    Squats RX

    49:05

    I’ve never completed full reps before, I’m happy with the attempt.

    To compare:

    2018 – 39:43 with full runs and half reps. (Pull-ups + HRPU + squats)

    Today – finished first run and half of reps RX at the 24 min mark. Definitely would have finished under the 35 min mark.

    Thanks Kevin and Shane for encouraging me to complete full reps.

  13. stephdh120

    Murph 50min cap
    (scaled)
    800m run
    100 Ring Rows
    200 Pushups(box)
    300 Squats
    800m run
    Time: 37.48 (2016 did mini murph)
    * Did as 20 rds 5 RR/5 PU/ 15 Sq/ 5 PU

  14. Aubrey

    Murph
    1 mile run and
    Segmented as:
    5 Ring Rows
    5 Pushups (first 10 rds then to box)
    15 Squats good pace
    5 Pushups (all box)
    1 mile run
    44:07
    4:41 PR but I think I did all PU’s last time
    Running was steady and felt strong
    Thanks Janelle!

  15. Leanne Daigle

    Murph

    Ring rows
    Push ups (box)
    Squats
    Start and finsh mile run

    10-20-30 reps times 10
    39:15

    No a bad workout!! Thanks Janelle!

  16. Frankie

    Murph (no vest)
    1 mile run – 8:50
    100 pullups
    200 pushups
    300 squats
    1 mile run – completed 400m at 47:58

    Did 20 rounds of 5 pullups 5 pushups 15 squats 5 pushups

  17. Heidi

    1 mile run
    20 X 5 ring rows/5 push ups/15 squats/5 push ups
    1 mile run

    Left the gym on my second run at 43 mins & change. Finished with the 1 mile run but over the time cap….55:01

    I nearly died! First time i did this with Ring Rows…but my pulls ups are not what they used to be & I was under the dilusion that I might finish in the time cap if I did RR….NOT

  18. Amy Hayes

    Mini Murph
    1000m Row
    Segmented as:
    5 Ring Rows
    5 Pushups (Box)
    15 Squats
    5 Pushups (Box)
    1000m Row

    32:59

    First time rowing for this. Didn’t want to chance hurting my foot. Thanks for the rower help Marcel!

  19. Amanda Beck

    800 meter run
    10 rounds
    -5 ring rows
    -10 push ups
    -15 squats
    800 meter run

    Completed in 28:44

    2 years ago i did this exact workout but the run was an 800m row. My time 2 years ago was 28:45!

    Gotta love PR’s

  20. Samantha Both

    Full Murph, unweighted and partitioned as 5/5/15/5 — 45:11. My time on memorial day weekend last year was 1:07:00, so it’s a 22 minute PR (though I couldn’t kip properly when I did it then… shaved close to 5 minutes off my runs).

    I was able to maintain sets of 5 on the pull ups and sets of 2/3 on the push ups.

  21. Fred

    Murph – For time:
    1 mile Run (±8:30)
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run (10 min +… time here!!)

    Partitioned: 20 rounds of 5 push-ups, 5 pull-ups, 3+2 push-ups, 15 squats
    Time – 44:37 (previous time March 22/2018 44:47… ±3 mins of PR time of 41:47 from a couple of years back)

    Note for next time: push first mile and settle down during the 20 rounds of work, second mile push harder instead of trying to settle down into a rhythm.

  22. Derek

    1 mile Run
    100 ring rows
    200 Push-ups
    300 Squats
    1 mile Run

    5/5/15/5

    Time 51:53

    First time doing full reps in the workout

    Thanks Marcel !

  23. Melanie

    For time:
    1 mile Run (1000m row)
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run (1000m row)

    My intention was to do half Murph with my 30# ruck, because that’s what I did last May..
    I rowed this year because, weird ankles and last time I rucked the miles.. (5 minutes each)(runs last year were 10 min and 12 min)
    I chose the 5-5-15-5 method and I was at half by 20 min, so I kept going!! I did not wear my ruck on the rower.. I also did my pushups down until my chest touched the ruck..
    44:11.. Last time was 44:03
    It hurts my brain to try to figure out if I did better or worse hahaha

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