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.
Compare to Aug.2/16
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WUx1
51 burpees
Murph (no vest)
Run
20 rounds of 10sq, 5pu, 5sq, 5pull, 5pu
Run
Time = 46:05 1:33PR!
Well done Shawn!
Nice PR Shawn
WUx1
51 birthday burpees!
Murph (no vest)
1 mile Run
20 rounds of 5pu (mostly butterfly), 8squats, 10 pushups (sets of 5 for about half, then sets of 3 & 2), 7 squats.
1 mile Run – turns out running and puking aren’t complimentary movements – strange…
Time = 39:47
Great job Gabe, awesome pace!
Now for the rest of the day…
Great time!
Way to go Remi! You set up the pace man!
Oh my! Did you sign the wall?
WUx1+ Crossover Symmetry + 51 B-day burpees
Murph (no vest)
1mile Run
20 rounds of 10 squats, 5 push-ups, 5 squats, 5 push-ups, 5 pull-ups
1mile Run
Time –>38:19 PR of 7:53 from Sept 2013
Next time with 20# vest
Great work am peeps!
Thanks Matt!
Holy Gab… Fast
For time:
1 mile Run
20 round of 5 RR, 10PU, 15 squats ( mostly unbroken just consistent, PU were 5-5).
100 Pull-ups ( did ring rows)
200 Push-ups
300 Squats
Finished with 800m run, as 1 mile would of been over cap.
Time: 46:25
First time doing Murph!!
Definitely glad I watched that video!! Surely made the “want to give up” go away!!
Thanks Matt
Murph with the grey vest (10#?)
48:28 with 800m left
20 rounds 5push 5pull 5push 15squat
RIP Murph β€οΈ
“Murph”
1 Mile Run
— 100 Pull-ups ( did ring rows)
— 200 Push-ups
— 300 Squats
1 Mile Run
Time: 48:08
Did 20 sets of 5 Pull-ups / 5 Pushups /15 Squats / 5 Pushups.
Need to develop a better strategy for pushups…or get better at pushups.
βMurphβ
20 rounds of 5+10+15
Pullups were singles, pushups were 3 followed by 7 singles
47:39
Was 36:36 Aug/16 doing 50-100-150 with ring rows
Pro tip: Smile while working out it makes it easier and also, because you can!! π
Thanks Matt!
Great advice!
Love the tip. I’ll have to try that sometime. Usually I just grunt & Swear
Thanks for that reminder Del! It helped me get through It! Mostly because I was questioning both yours and my sanity! β€
WUx1
Murph (no vest)
Run 800 m
20 rounds of 5 ring rows, 10 push ups (knee) & 15 squats
Run 800m
Time = 37:51
Great job everyone!!
Mini Murph
800m run
50 RingRows
100 wall pushups(2 hands)
150 Squats
800m run
Time: 25.34
(10rds-5rr,10pu,15sq,)
*next time do the mini murph with mile runs
“Murphβ
1 Mile Run
β 100 Pull-ups
β 200 Push-ups
β 300 Squats
1 Mile Run
Time: 48:37
Did 20 sets of 5 Pull-ups / 5 Pushups /15 Squats / 5 Pushups.
Last year was faster but with ring rows. But, pull-ups were unbroken sets of 5 so were not what slowed me down. Squats were much slower than last year.
This was one of my first CFM workouts back in 2014, and I clearly remember watching others in that class, thinking that anyone who did all those pull-ups must be a machine π Pretty cool.
Thanks Matt!
You ARE a machine!
That made my day, thanks Kevin!
Ditto Kevin’s comment. You’ve come along ways Laura.
Group WU & Mob
Mini Murph
800m run
50 RingRows
100 pushups from 30″ box
150 Squats
800m run
Time: 28:18
(10rds-5rr,10pu,15sq,)
Push up are finally starting to feel better. Will try them from 24″ box next wob.
“Murph”
(No vest)
1 Mile Run
— 100 Pull-ups
— 200 Push-ups
— 300 Squats
1 Mile Run
Time: 41:37
Did 20 sets of 5 Pull-ups / 10 Pushups /15 Squats.
Good race Mario!
Murph
800m run
100 ring rows
200 pushups
300 squats
800m run
40:06
Like last time, I did 20 rounds of 5 rr, 5pu, 15 squats, 5 pu. This time I was 4:54 faster π
You seem to be writing on the PR board every day π
Maybe this Crossfit thing DOES work π
Murph Rx’d (20# vest)
42:07 (over 90 sec PR)
I’ll take that give I just did a full triathlon yesterday π
Pullups – unbroken
Pushups – 5+5 for a few rounds, then 5+3+2 for the rest
Squats – steady and unbroken
First run was 7:30
Last run wasn’t.
Crazy after a triathlon!
Mini Murph
800m run
50 RingRows
100 pushups
150 Squats
800m run
10 rounds of
5 PU 5 RR 5 PU 15 squats
Push-ups need major work
Time 32:17
Next time do mile runs with half reps or 800m runs with full reps
Thanks Matt!
Mini Murph
800m row
50 RingRows
100 box pushups
150 Squats
800m row
Time: 28.45
(10rds-5rr,10pu,15sq,)
1:07pr!
WUx1
group wu
WOD – Murph scaled
1 mile Run
15 rounds of 5 pullups, 5 pushups, 15 squats, 5 pushups (didn’t do 20 rounds as I didn’t complete 1st 10 rounds under 25 minutes)
800m Run
Time of 43:58
For time:
800m Run
50 Ring Rows
100 Push-ups on 24″ box
150 Squats
800m Run
Time: 29:22 (10 rounds – 5rr,5pu,15sq,5pu)
PR of 2:21 from 2015 and I think I used a lower box this time (30″ vs 24″)
20 weeks pregnant today!
Totally impressed!
Murph
1 mile ruin
20 rounds:
5 Pull ups
10 Push ups
15 Squats
At 50 min time cap I had complete17 rounds + 1 pull up
No PR by a long shot. That’s what a weekend of indulgence at the cottage gets you…. oh and my hands are mess!!
Thanks for the burped 6 am peeps.
Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I attempted doing the full wod, however, I wasn’t at half reps at 25 minutes. So I cut the remaining reps in half to get the mile run in.
49:00 – completed 75 Pull-ups, 150 push-ups, and 225 squats + 2 mile runs.
Rounds of 5-10-15
Murph with 800m runs, ring rows, push up from the knees. Reps were 20 rounds of 5 ringrpws, 5 PU, 15 squats, 5PU.
45:50
You were steady throughout — nicely done!
Murph
Mile run
100 pull-ups
200 push-ups
300 squats
Mile run
46:31 – did 5 pull-ups, 5 push-ups, 15 squats, 5 push-ups x20. Second mile was slow, happy to have done murph for the first time!
Impressive way to tackle a tough WOD!
Murph
Mile run
100 ring rows
200 push-ups
300 squats
Mile run
48:48 β did 5 ring rows, 10 push-ups, 15 squats x20. First mile 9:37…Second mile was 11:48
Last time was Mini Murph at 27:17…. double the work but not double the time…woot!
Thanks Marcel for the encouragement and great tunes.
Way to dig deep tonight Auberge, you were givin’ ‘er!
Murph
50 min time cap
1 mile row
100 ring rows
200 push-ups(knees)
300 squats
1 mile row
Time: 500m row in at the time cap
I looked through every single book I have and couldn’t find any evidence that I had done Murph before, so perhaps this is my first time.
So, how was it? It was gross and emotional. There was maximum physical effort and also some crying involved near the end.
I didn’t finish, but I’m not unhappy about it because I couldn’t have done any better. And it’s a pretty great feeling to be able to say that I truly did my bestπ
Murph
Run 800 m
20 rounds of 8 squats, 5 pushups, 5 ring rows, 7 squats, 5 pushups (push ups from box due to sore wrist)
Run 800m
Time = 44:21
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Time:
Finished 1 mile Run after cap ~53:00
For time:
1 mile Run
100 Pull-ups (jumping)
200 Push-ups ( on my knees)
300 Squats
1 mile Run
48:31
I did 10 rounds of 10 pull ups, with 2 sets of 10 push ups alternating with 2 sets of 15 squats.
My first time doing the whole thing and even though I scaled most of the movements I am happy with my efforts.. I’ve got a year to do full push ups and real pull ups..
Thanks to Laura for keeping me company during the runs and to Del for reminding me to smile..
Last time I did mini Murph with Rowing and push ups on a box.. 24:ish, and left myself note to do the whole thing..
WI + Mob x 1
51 birthday Burpees for Heidi!!
Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Segmented @ 20 rounds
5 ring rows, 5 squats, 5 push ups, 10 squats, 5 push-ups.
Completed 19 rounds 5 squats at the cap (585 reps).
Not a PR. Last year finished the second run (800m) @ 49 minutes.
Thanks Matt!
Mini
26:something for time
10 rounds 5/10/15 (ring rows).
800m runs6:03 and 5:17
Mini Murph
800m run
10 rounds of Cindy with RR
800m run
Time: 24:24