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Murph
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Hero Week Day 5 and final day for: "MURPH" - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (12/16)
Workout
Hero Week Day 5 and final day for: "MURPH"
Nov 2021 Veteran's Day week was last Murph wod. Be hydrated and ready to work! Don't be under fed or under carbed! You'll regret that. This wod brief will take a 15-20 mins so please don't miss out. Then quickly warm up then off to the first mile. 5am/830am/5pm NO LIMIT ON TODAY'S CLASSES! Here is the full story and Medal of Honor Citation https://www.navy.mil/ah_online/moh/murphy.html
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph
click here
If you have never done Murph in under an hour or RX in under an hour please do not wear any flacks, vests or Kevlar. If you are military, firefighter, or police officer and want to wear your gear please do so.
"Man Murph is performed as you see it above"
Optional and recommend ways to perform Murph
**V1 Less than a year of CF
800m or 1 mile run
10 RFT
5 pull ups
10 push ups
15 Squats
800m or 1 mile run
V2
Run mile
20 RFT
5 pull ups
10 push ups
15 squats
V3
run mile
10 RFT
10 pull ups
20 push ups
30 Squats
run mile
**V4 Newer athletes
run 800m
10 RFT
5 pull ups/ring rows
7 push ups
10 Squats
run 800m
**Hard 40min Cap**
**reserved for those who are new, still developing strength and movement, and/or runs a mile in over 10mins.
Scaled can be done any way. play your strengths and weaknesses properly. Coaches will assist.
Lt Michael Murph SEAL
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 27, 2022
Male Clients
1
Joseph
Gadilhe
5:00 PM CrossFit
45:30
10 rds 10-20-30
2
Jason
Rabinowitz
5:00 AM CrossFit
48:50
1st time vest, 5,5,15,5 (toddler method)
3
Stefan
Chamlis
8:30 AM CrossFit
48:52
20# vest
4
Wesley
Rogers
5:00 AM CrossFit
49:43
10 rds 10/20/30
5
Dustin
Allen
5:00 AM CrossFit
50:20
PR in vest v2 10-20-30
6
Jason
henry
5:00 AM CrossFit
50:24
Unpartitioned
7
Joe
Wojnarwsky
5:00 PM CrossFit
49:45
run mile, 10rd 10/20/30, RRs, walk 800
8
BJ
Trahan
5:00 AM CrossFit
50:00
12 rds 5-10-15 rr, 1 mile
9
Jake
Martocci
5:00 PM CrossFit
50:51
Body weight - unpartitioned
10
Steven
Lopez
5:00 PM CrossFit
50:55
Body weight.20rnds. 5/10/15
11
Nathan
Lain
8:30 AM CrossFit
52:59
No vest - 20 rounds of 5,5,15,5
12
Hunter
Kiker
5:00 AM CrossFit
1:06:56
20 rds 5/10/15, no vest.
Female Clients
1
Shayna
Rogers
5:00 PM CrossFit
1:01:37
2
Danielle
O'Connor
5:00 AM CrossFit
42:21
800m run, 10rft, 5rr, 10 push ups, 15 squats 800m run
2
Samantha
Trahan
5:00 AM CrossFit
42:21
800m run, 10rft, 5rr, 10 push ups, 15 squats 800m run
3
Jennifer
Trahan
5:00 AM CrossFit
46:00
v1
4
Amanda
Wilson
8:30 AM CrossFit
48:57
15RDS, 800M
5
Codi
Ready
8:30 AM CrossFit
49:42
20 rds
6
Carmen
Thompson
5:00 PM CrossFit
49:48
800m/RR
7
Joy
Harrell
8:30 AM CrossFit
53:12
1 mile run ✅ 100 ring rows ✅ 200 knee pushups ✅ 300 air squats ✅ ...
8
Sidney
Ladd
5:00 PM CrossFit
53:17
8
Tiara
(Tee) Kuts ...
5:00 PM CrossFit
53:17
9
Sarah
Gadilhe
5:00 PM CrossFit
53:38
20 rounds. Full run. Push ups and pull ups
10
Hannah
Trahan
5:00 AM CrossFit
53:45
v1. 1 mile @start, 800m @ end
11
Katie
Cuson
5:00 AM CrossFit
55:15
Slow miles. 10 rds 10/20/30. Ring rows
12
Sam
Quale
5:00 AM CrossFit
55:56
5/10/15 same as last year
13
Jordyn
Bennett
8:30 AM CrossFit
57:02
Half RR Half PU Version 2: 20rds
14
Dawn
Word
5:00 AM CrossFit
58:25
1 mile run 5 pull-ups, made it to round 12 before I ripped. Rr fo...
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