Here it is…


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 Sept.24/11

What was the best way to carry the plate?

52 thoughts on “Here it is…”

  1. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

  2. Bummer, in a sick way I have always wanted to take this one on.

    So I’ve missed “Nutt” and “Murph” this month…not a very good tribute.
    Hopefully my hands will re-re-re-real fast and I can get back to “5 days a week”

    Good Luck All!

  3. The BEST way is laying on the ground in the fetal position, however you have a difficult time covering the distance.. I found the next best way to hold the plate was in your arms as if you were carrying a small child, tears as an accessory that goes with carrying a small child! 🙂

  4. Mini Murph was plenty for me, 35:30. I love how this was paced and enjoyed folks’ playfulness and encouragement. Thanks to the fella who saved me with some of his H20!

  5. Mini Murph
    1000m row
    50 Thick band pull ups
    100 Purple band push ups
    150 squats
    1000m row
    Time 26:10

    I have full Murph envy. You guys were amazing. That was fun.

  6. I am speachless at the effort and hard work put forward by the Saturday morning crew… A-MA-ZING!!!!

    Murph RX’ed as suggested by Corinna (1 mile + 5 pullups / 10 push ups / 15 squats x 20 Rounds + 1 mile) = 41.16 min. It was totally worth taking an early lunch break from work…but I will be feeling this one tomorrow without a doubt!

    Again great job everyone this morning and thanks to Coach Ron and all the other supporters at the gym this morning!!!

    Enjoy the rest of your weekend fellow Xfitters! Monday’s mobility will feel good!

    1. What an incredible time Marie-No! You paced yourself perfectly! Very impressive. 🙂

      I can’t thank you enough for running those last 1000m with me. That was 100% mental and although I wanted to stop, your words of encouragement kept me focused on finishing. 🙂

  7. WOD” Murph” RX

    Time: 44:24

    Last year: 47: 35

    Thanks for running with me Marie! It helped my time for sure! You are a machine!

    PR: 3:11

    Great morning. Thanks Ron!

    Last year after this WOD I went to Tree Go and had to be rescued on the zip line! Yikes! This year I am heading to Halifax to shop at lulu. Yeah!

    Great work to all this morning!

    1. WOOHOO! Great job, Corinna! Congrats on a fantastic PR! Impressive, to say the least.

      You deserve a nice treat at Lulu, for sure!!!

    2. Unbelievable Corinna, every 5 minutes you kept encouraging the group while you were fighting through the WOD, that was so awesome. Thanks for helping me coach….. coach.

    3. Amazing job Corrina!
      Sometimes I need rescuing at Lulu… At least that’s what my husband thinks!!

  8. Huge day for.everyone today. Sweat and chalk was flying. Glad I was there to watch it all go down. Very happy to be part of such a great group of people. Have a great weekend everyone

  9. WOD – Murph Scaled to Mini Murph

    800m Run
    50 pullups scaled to Ring rows
    100 pushups
    150 Squats
    800m Run

    Time – 29:31

    Really happy with the sub 30. When Mini Murph was up I had scaled to mini mini Murph with 400m runs and 7 rounds of ring rows/pushups/squats.

    Really fun time this morning and amazing to see the people that did the full version kick ass at it.

  10. First attempt at full Murph (not RX, so no 20# weight vest) and thank you Kevin W for talking me out ot the Rx version yesterday, it would have required a hospital stay for sure! lol.. it was plenty hard as it was.. this has been a colossal week of WODS to say the least, hats off to all fellow CFM for tackling these hero wods this week.. awesome job by everyone!

    plenty of room for improvement the next time I jump this bad boy!
    Thanks to Terry “you killed it” Bachmann and Marie for the encouragement on the last run.. was much appreciated and needed.

    1. I loved how you transitioned from one exercise to the next with little rest, very impressive to watch.

  11. Mobility + fun group WU Crossfit Kids style! 🙂

    WOD “Murph” as Rx
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run
    Time = 52:17

    First time tackling Murph. Happy to finish, especially since I almost cancelled this morning and stayed in bed (tired, sore and scared to death! HA!)

    Broke into 20 rounds of Cindy. Taped my hands (I’m pretty sure almost every inch of skin was covered!) and I DID NOT RIP! That’s a PR!

    Thanks to Coach Ron for the words of encouragement (I’m sure at one point I heard him crack a whip) and to Marie-No for running the last 1000+m with me. I couldn’t have done it without you!

    So impressed with the effort from EVERYONE today!!

    1. Lora that jog was all you buddy! you pushed so hard through it and even sprinted the last bit! so proud!

    2. Awesome work today Lora! I have nothing but the upmost respect for you. You put your heart and soul into every work-out! We are lucky to have you at CFM!

  12. WOD murph

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

    Time: 49:51

    Great job today everyone and nick thanks for the race at the end that was some good encouragement probably wouldn’t have got under 50mins without you gaining on me

  13. First time taking on the full Murph and I gotta say it was a blast (especially with the little sprint off with Lace at the end of it)

    obstacle course

    WOD “Murph”
    1 mile run
    100 pull ups (with band)
    200 push ups
    300 squats
    1 mile run
    Time = 49:50

    Was really happy to have made it within the 50 min, because it was going to be cut awfully close if I didn’t have to race Lance at the end!

    Good job everyone!

  14. Forgot to hit the Post Comment button… here goes again.

    WOD Rx (w/out vest) = 57:34

    Was fun, running went well, try Cindy strategy next time… Good work all!!

  15. Mobility
    Group WU
    1 mile run
    100 pull ups with two med bands
    200 pushups on knees
    300 squats
    1mile run
    Time: 44:37
    Next time, pull ups with one band or none depending on when we do it again…And pushups on toes…. I wasn’t sure how it was going to go down since I had never done it before so I played it safe. What an awesome morning!!! It was amazing to see all of the people givin’er!!!! Awesome job everyone!!!

    1. Awesome work Christine! I am so impressed with your progress over the last month or so! Keep up the good work girl!

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