“Mini Murph”

Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

Wishing Pierre a speedy recovery!

51 thoughts on ““Mini Murph””

      1. Crub! Well hopefully by the time your back is recovered Pierre, your wrist will be good to go too. Hope you’re not in too much pain buddy and get better soon!

      2. Wow Pierre! I have no idea what a Pilonidal Sinus is but it sounds like it wouldn’t be fun – I wish you a speedy recovery too πŸ™‚

      3. Dude! Hope you’re ok. Let me know if you need help with anything while you’re out of commission. You know, moving furniture, yard work, ‘husband duties’ πŸ˜‰

        Get well soon buddy!

  1. WU
    Strength Front squat 5-5-5 No rack so I had to clean it

    155-185-210 <- PR on clean haha

    Mini Murph with 20lb weighted vest


  2. WU x 2 yellow band kipping pullups, green band dips for 10

    Strength push jerks 1s

    45×5, 65×5, 75×2, 90-95-100-105-110(f)
    That last one would have been a PR, but I just wasn’t feeling it today – tired!

    WOD Murphy Junior
    800m run
    50 pullups yellow kipping
    100 pushups on my knees
    150 squats
    800m run

    Time 20:20

    Corinna, I really pushed hard to keep up with on that first run, if I had done my pushups on my toes, you would have completely kicked my butt on this one πŸ™‚ YOU ROCK GIRL! thank you for the push!

    Cheyenne, your push jerks are really coming along πŸ™‚ the more the weight went up, the better your technique was – so cool to watch πŸ™‚

    Great job morning crew!

  3. Hey Kevin, I’m going to have to cancel my 530. I’ve been hit hard with the “back to school teacher cold” πŸ™
    See you next week.

  4. WU x2
    Strength – Back Squat x5
    95 105 115 125(PR Reps) 130..2 reps before it rolled over my head on the 3rd..still a PR for reps though!

    Murph Jr
    800m Run
    50 Pullups
    100 Pushups
    150 Squats
    800m Run
    Time – 23:29

    Great job this morning Gabrielle you flew through that! And way to go with the weight vest Ed!

  5. Liam :
    Crub! Well hopefully by the time your back is recovered Pierre, your wrist will be good to go too. Hope you’re not in too much pain buddy and get better soon!

    I am not in pain yet, because I have pain killers!

  6. CFWU x 2
    Push press 5’s
    Mini Murph with 20# vest
    Now my back is officially dead. Thanks to Advanced Health & Physiotherapy Clinic for the 12:15 appointment, it might be alive fairly quick. πŸ˜€

  7. Strength 5×3
    Shoulder press 70-75-80-85-90(f)

    Murph Jr with 12lb vest

    This was a good one, I liked it even though I usually don’t like long wods πŸ™‚

    Hope you have a speedy recovery Pierre πŸ™‚

  8. Umm Kevin is the calendar working correctly, I had unreserved my 6am last night for today and I just notice it’s still reserved? Also my 6am for tomorrow was erased?

  9. Hey Kevin, I meant to do this earlier.. sorry for the late notice but i am canceling my 5:30 tonight, but i would like one for tomorrow if one becomes available… I’ll try to keep an eye on it.

  10. CFWU x 2

    Strength – Push Press

    WOD – Mini Murph
    800m Run
    50 Pullups
    100 Pushups
    150 Squats
    Run 800m

    Time: 26:50

  11. WU x 2
    Strength: Push Jerk x 1

    800 m run
    50 pull ups (yellow band)
    100 push ups
    150 squats
    800 m run
    Time: 23:47

    Great job this morning Gabrielle!! I nearly died on that first 800m run this morning because you were on my heels the entire time!!! Your work outs have been awesome lately girl.
    Great WOD!

    1. Thank you Corinna πŸ™‚ it’s killing me that I won’t be able to do fire fit with all of you, but I know you guys are going to impress and have lots of fun πŸ™‚

  12. warm up x2
    Strength, clean and jerks x1
    65, 75, 86, 95, 105 (pr by 10# on the clean)

    Mini Murph scale 2

    400m run
    35 ring pull ups
    70 push ups
    105 squats
    400m run
    Time to recover: 22:35

    Great WOd’s Gabrielle!

    Wishing you a speedy recovery Pierre!

  13. WU X2
    Strength: Push Press: 45-50-55-60-65!

    Mini Murph: (scaled)
    400m Run
    35 Pullups (blue) / 70 Pushups / 105 squats
    400m Run
    Time: 19:42

    It’s only my 4th class, and I actually liked this WOD!!…. except I’ll split up the push-ups differently in the future… too many at the end and struggled to finish them. I can already see a much improved time for me and Murph in the future! :o)

  14. WU x 2
    Push Press 5’s: 145-145-155-165-175.
    WOD with 20 lbs vest: 15:59
    Great WOD Gabrielle, although I wouldn’t have told you this while I was doing it!

    1. Could you bring some of water from your house at the gym Pierre? I would like to do a few test on it because that’s freaking crazy man. Amazing πŸ˜€

      1. Thanks guys. I always have a 2 litre jug of water at the gym. You’re welcome to take samples! Got nothing to hide!

  15. Hell yes! Loved this workout despite it destroying me. Great work everyone in the 6:30 class. Pierre you’re a monster; great time.

    Cleans x1
    95-135-155-175-185(PR)-195(PR) Not sure where this came from but 20lbs Clean PR ftw.

    WOD: Mini Murph @20 lbs

    Time: 24:10

  16. Get well soon Pierre, slow and easy with the rehab.

    WU * 2

    Strength: Front Squat * 1 rep.
    110 – 115 – 120 – 125 – 135PR

    Murph Jr.:25min limit

    800 m run
    50 pull ups (yellow/green band)
    100 push ups (20 reg + 80 knee)
    150 squats
    800 m run

    Time: 24:18

    Good effort from all the 6:30 gang !!

  17. CFWU X 2
    5 – 45lb. press (Don’t tell Kevin).
    Good Mornings 5’s
    400 m run
    35 ring rows
    70 pushups
    105 squats
    400m run
    Time 21:39

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