Friday Workout: Half Murph

There will be a FULL Murph only at 4:45 PM. There is no 6:15PM and no 7PM class on Friday.

WOD Half “Murph”

For time:

  • 800M Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800M Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

36 Comments on “Friday Workout: Half Murph

  1. Again, read “Lone Survivor” by Marcus Luttrell. He was on the mission in which Murphy and everyone else in the squad was lost in a battle with dozens of Taliban.

    An amazing story of strength and fortitude in the face of almost insurmountable odds and what it took to prepare for that test.

    And tomorrow, when you feel like you are about to die, remember that they DID.

  2. half 21:46

    Broke it up into 10 rounds of “Cindy” and tried fingertip pull-ups for first 2 rounds to save my already battered hands, but they were just too difficult to keep up the entire time.

    • oh yeah, forgot to write Rx. Hey at least the push-ups are finally getting easier!

  3. 23:23 rx

    Out of town and substituted pull ups with situps bc I didn’t have anything to do pull ups with.

  4. Would love to do this since I’ve somehow never done it before in 2+ years of CrossFit…Sadly can’t though; pretty beat down from crazy travel this week and heading to CF Football cert this weekend. Will make it up next Sat though if possible!

    Forgot to post from the Total earlier this week:

    Squat: 288-298-310F
    Press: 111-121-133F
    Deadlift: 357-379-401F-389F

    Total: 798. (last time was in May; squat 315, press 145, deadlift 385, total of 845)

  5. 23:23 rx

    I am out of town right now and did situps instead of pull ups bc there was nothing available to do them.

  6. I’m without a car until Monday, but have a ride into the gym tomorrow morning. Can I do this at the 11:00 time slot?

  7. I just wanted to say goodbye for now to all my Crossfit friends! It’s been great working out with you badasses since January and I think you are all amazing peeps. I hope one day in the near future Eric and I will renew our memberships. Best of luck with the nutrition challenge and upcoming competitions!!!!

    Melly :)

  8. 32:17 – full run, full squats, half pull ups (ring rows), half push ups (knees)

    I nearly stalled out twice on the drive home because my leg was shaking too much to push down the clutch. Still,wish I had done the whole thing full.

  9. OLY LIFTING — Power Snatch 3×3: 82#, 89#, 89# (need to not be lazy and get cleanly under that 3rd rep).
    Then dropped to 67# and worked on squat snatches (full and hang). Landing position is still way too wide. Ugh.

    Work up to heavy 5-rep OHS: got to 89# until time ran out, and it felt really good. Could easily have packed more weight on.

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